Fillet of Sole with Leek Sauce⏱ 25 min total

Fillet of Sole with Leek Sauce

Per 1 serving · 346 g · 7 ingredients

Calories
439
22%
of a 2,000 cal day
  • Protein
    23g
    22% of calories
  • Carbs
    15g
    14% of calories
  • Fat
    30g
    64% of calories
Portion

At a glance

One serving of Fillet of Sole with Leek Sauce (346 g) has 439 calories, with 23 g of protein, 15 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (64% of calories). It is high in protein (45% DV), Vitamin A (39% DV) and Vitamin D (34% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 23%, 86% and 53% of the daily value.

Per 100 g
127cal
low energy density
Protein per 100 cal
5.1g
Net carbs
13g
carbs minus fiber
Fiber
1.6g
4.9 g sugar

High in

20%+ of the daily value

  • Protein45%
  • Vitamin A39%
  • Vitamin D34%
  • Vitamin K44%
  • Vitamin B632%
  • Vitamin B1281%

Good source of

10–19% of the daily value

  • Vitamin C13%
  • Vitamin E18%
  • Niacin13%
  • Folate (B9)17%
  • Pantothenic acid12%
  • Calcium12%

Watch

20%+ of the daily value

  • Sodium23%
  • Saturated fat86%
  • Cholesterol53%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min
  1. 1

    PREPARATION: Use the white and pale green parts of 2 leeks, split lengthwise, washed well, and sliced thin crosswise. Mince the parsley for garnish.

  2. 2

    In a microwave-safe glass casserole microwave the butter at high power (100%) for 1 minute, or until it is melted. Stir in the leeks and salt to taste and microwave the mixture, covered with the lid, at high power (100%) for 10 minutes, or until the leek is tender. Transfer the leek mixture to a saucepan and add the wine. Season the sole with salt and pepper and fold the fillets, skinned sides in, into thirds. Arrange the fillets in the casserole and microwave them, covered with lid, at high power (100%) for 3 minutes, or until they just flake. While the fish is cooking, boil the leek mixture until almost all the liquid is evaporated. Transfer the fish with a slotted spatula to heated plates and keep it warm, covered with foil. Add the fish liquid remaining in the casserole to the leek mixture and boil the mixture until the liquid is reduced by half. Add the cream and boil the mixture, stirring, until the sauce is thickened slightly. Season the sauce with the lemon juice and salt and pepper, spoon it around the fish, and garnish each serving with the parsley.

Vitamins & minerals

Amounts for 1 serving (346 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A352 μg
39%
Vitamin C12 mg
13%
Vitamin D5 μg
34%
Vitamin E3 mg
18%
Vitamin K53 μg
44%
Thiamine0.1 mg
9%
Riboflavin (B2)0.1 mg
8%
Niacin2 mg
13%
Vitamin B60.4 mg
32%
Folate (B9)68 μg
17%
Vitamin B122 μg
81%
Pantothenic acid1 mg
12%
Choline126 mg
23%

Minerals

NutrientAmount% Daily Value
Calcium120 mg
12%
Iron2 mg
29%
Potassium485 mg
10%
Magnesium61 mg
15%
Phosphorus477 mg
68%
Zinc1 mg
7%
Copper0.1 mg
15%
Manganese0.5 mg
21%
Selenium45 μg
81%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine2 g—
Aspartic acid2 g—
Beta carotene966 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0.2 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0.2 g—
Fluoride81 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats8 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol272 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 31 g—
Total omega 60.4 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D35 μg—

Burning 439 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 83min
    Walking (3.5 mph)
  • 53min
    Cycling (moderate)
  • 37min
    Running (6 mph)
  • 62min
    Swimming laps

Common questions

How many calories are in Fillet of Sole with Leek Sauce?

One serving of Fillet of Sole with Leek Sauce (1 serving) has 439 calories, which works out to 127 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Fillet of Sole with Leek Sauce high in protein?

It provides a solid 23 g of protein per serving (45% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Fillet of Sole with Leek Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 14% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Fillet of Sole with Leek Sauce?

519 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Fillet of Sole with Leek Sauce?

4.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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