⏱ 25 min totalFillet of Sole with Leek Sauce
Per 1 serving · 346 g · 7 ingredients
of a 2,000 cal day
- Protein23g22% of calories
- Carbs15g14% of calories
- Fat30g64% of calories
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.
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.
1 ⅓ fl oz White wine
⅛ tbsp Parsley
1 fillet Flatfish
1 leek Leeks
1 tbsp Butter
³⁄₁₆ cup, fluid Heavy whipping cream
0.03 tsp Lemon juice
Directions
- 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
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
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 352 μg | 39% |
| Vitamin C | 12 mg | 13% |
| Vitamin D | 5 μg | 34% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 53 μg | 44% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 68 μg | 17% |
| Vitamin B12 | 2 μg | 81% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 126 mg | 23% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 120 mg | 12% |
| Iron | 2 mg | 29% |
| Potassium | 485 mg | 10% |
| Magnesium | 61 mg | 15% |
| Phosphorus | 477 mg | 68% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 15% |
| Manganese | 0.5 mg | 21% |
| Selenium | 45 μg | 81% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 966 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.2 g | — |
| Fluoride | 81 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 272 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 5 μg | — |
Burning 439 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 83minWalking (3.5 mph)
- 53minCycling (moderate)
- 37minRunning (6 mph)
- 62minSwimming 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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