Filet of Sole with Pine Nuts and Chives Recipe

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Ingredients

Count

Nutrition

145

Calories

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Ingredients:

Serving

1 1/2 tbsp pine nuts
2 tbsp unsalted butter
1 1/2 tsp minced fresh chives or scallion greens
two 6-oz fillets of sole
seasoned flour for dredging
lemon wedges

Directions:

In a large non-stick skillet sauté pine nuts in 1 tablespoon of butter over moderately high heat, stirring, until golden. Add chives. Remove skillet from heat and transfer mixture with slotted spoon to a dish.
Season sole with salt and pepper and dredge in flour, shaking off excess. In the skillet heat remaining tablespoon butter over moderately high heat until foam subsides and sauté sole until it just flakes, about 1 minute on each side. Transfer sole to plates and spoon pine nut mixture over it.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	144.66 Kcal (606 kJ)
Calories from fat	142.35 Kcal
		% Daily Value*
Total Fat	15.82g	24%
Cholesterol	30.53mg	10%
Sodium	1.71mg	0%
Potassium	43.44mg	1%
Total Carbs	0.85g	0%
Sugars	0.27g	1%
Dietary Fiber	0.28g	1%
Protein	1.05g	2%
Vitamin C	0.5mg	1%
Vitamin A	0.1mg	5%
Iron	0.4mg	2%
Calcium	5.1mg	1%

Amount Per 100 g
Calories	679.7 Kcal (2846 kJ)
Calories from fat	668.81 Kcal
		% Daily Value*
Total Fat	74.31g	24%
Cholesterol	143.44mg	10%
Sodium	8.04mg	0%
Potassium	204.1mg	1%
Total Carbs	4.01g	0%
Sugars	1.26g	1%
Dietary Fiber	1.3g	1%
Protein	4.94g	2%
Vitamin C	2.3mg	1%
Vitamin A	0.7mg	5%
Iron	1.9mg	2%
Calcium	24mg	1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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