Directions:
- Platter:.
- Line a serving platter with the fresh baby spinach leaves; arrange slices of tomato around edge of spinach; sprinkle salt and pepper and chopped green onion around tomato slices. Set aside.
- Filling:.
- Heat oil in a medium frypan, saute onion until soft, about 5 minutes. Add tomato, spinach, capers and ricotta cheese, cook, stirring 1 minute or until heated through. Remove from heat, season with salt and pepper, set aside to cool. Do not rinse the frypan, it will be used to poach the roll.
- The Sole:.
- Squeeze lemon over fillet and sprinkle with the dill. Spread the filling evenly over the fillet. Starting at the tail end, (shortest end), roll fillet up like a jelly roll. If necessary use toothpicks to hold.
- Add the milk to the frypan, bring to simmer and deglaze. Carefully add the filled sole roll to the milk, seam side down, spoon milk over the roll; cover and simmer/poach for about 10 minutes, or until fish flakes and is cooked through. Sprinkle with parmesan shreds and carefully remove to the centre of the arranged platter; cut the roll evenly in two; drizzle a little of the reduced milk over platter arrangement and fish; sprinkle with green onion; serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 281.88 Kcal (1180 kJ) | ||
| Calories from fat | 86.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.57g | 15% | |
|---|---|---|---|
| Cholesterol | 110.79mg | 37% | |
| Sodium | 956.07mg | 40% | |
| Potassium | 1003.01mg | 21% | |
| Total Carbs | 13.26g | 4% | |
| Sugars | 8.32g | 33% | |
| Dietary Fiber | 3.52g | 14% | |
| Protein | 35.35g | 71% | |
| Vitamin C | 28.5mg | 48% | |
| Vitamin A | 0.4mg | 13% | |
| Iron | 1.6mg | 9% | |
| Calcium | 291.4mg | 29% | |
| Amount Per 100 g | |||
| Calories | 55.59 Kcal (233 kJ) | ||
| Calories from fat | 16.98 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.89g | 15% | |
|---|---|---|---|
| Cholesterol | 21.85mg | 37% | |
| Sodium | 188.54mg | 40% | |
| Potassium | 197.8mg | 21% | |
| Total Carbs | 2.61g | 4% | |
| Sugars | 1.64g | 33% | |
| Dietary Fiber | 0.69g | 14% | |
| Protein | 6.97g | 71% | |
| Vitamin C | 5.6mg | 48% | |
| Vitamin A | 0.1mg | 13% | |
| Iron | 0.3mg | 9% | |
| Calcium | 57.5mg | 29% | |
* 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.
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