Directions:
- Sauce:.
- Melt 2 tablespoons butter in medium saucepan add.
- Celery, onions and mushrooms cooking until soft
- Add flour and cook for 2-3 minutes.
- Pour in fish or chicken stock, stirring and cooking until thickened.
- Remove from heat.
- Sole:
- Season flour with salt and pepper
- Beat egg with 2 Tbsp water.
- Mix bread crumbs and ground almonds together in shallow pan.
- Dredge sole in flour, then dip in egg and then coat in the bread crumb mixture.
- Add remaining butter and olive oil on large frying pan and quickly brown sole.Place peice of sole in a bakeing pan top with shrimp and then with sauce.
- Bake at 400 for about 10 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 686.36 Kcal (2874 kJ) | ||
| Calories from fat | 413.22 Kcal | ||
| % Daily Value* | |||
| Total Fat | 45.91g | 71% | |
|---|---|---|---|
| Cholesterol | 157.94mg | 53% | |
| Sodium | 1495.01mg | 62% | |
| Potassium | 678.08mg | 14% | |
| Total Carbs | 41.13g | 14% | |
| Sugars | 3.79g | 15% | |
| Dietary Fiber | 4.75g | 19% | |
| Protein | 29.04g | 58% | |
| Vitamin C | 2.7mg | 4% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 2.6mg | 14% | |
| Calcium | 149.6mg | 15% | |
| Amount Per 100 g | |||
| Calories | 146.9 Kcal (615 kJ) | ||
| Calories from fat | 88.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.83g | 71% | |
|---|---|---|---|
| Cholesterol | 33.8mg | 53% | |
| Sodium | 319.98mg | 62% | |
| Potassium | 145.13mg | 14% | |
| Total Carbs | 8.8g | 14% | |
| Sugars | 0.81g | 15% | |
| Dietary Fiber | 1.02g | 19% | |
| Protein | 6.22g | 58% | |
| Vitamin C | 0.6mg | 4% | |
| Iron | 0.5mg | 14% | |
| Calcium | 32mg | 15% | |
* 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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