Filet of Sole with Pine Nuts and Chives Recipe

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Filet of Sole with Pine Nuts and Chives
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Ingredients:

Directions:

  1. 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.
  2. 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 ServingPer 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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Recipe Tags

Weightwatchers Points

  • 4.2
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium

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