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Sole Amandine with Shredded Brussels Sprouts⏱ 30 min total
Recipes

Sole Amandine with Shredded Brussels Sprouts

Per 1 serving · 538 g · 8 ingredients

Calories
883
44%
of a 2,000 cal day
  • Protein
    50g
    22% of calories
  • Carbs
    37g
    16% of calories
  • Fat
    61g
    62% of calories
Portion

At a glance

One serving of Sole Amandine with Shredded Brussels Sprouts (538 g) has 883 calories, with 50 g of protein, 37 g of carbohydrates and 61 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (100% DV), dietary fiber (23% DV) and Vitamin A (40% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 43%, 124% and 79% of the daily value.

Per 100 g
164cal
medium energy density
Protein per 100 cal
5.6g
Net carbs
30g
carbs minus fiber
Fiber
6.4g
2.9 g sugar

High in

20%+ of the daily value

  • Protein100%
  • Dietary fiber23%
  • Vitamin A40%
  • Vitamin C99%
  • Vitamin D65%
  • Vitamin E66%

Good source of

10–19% of the daily value

  • Thiamine18%
  • Calcium16%
  • Zinc19%

Watch

20%+ of the daily value

  • Sodium43%
  • Saturated fat124%
  • Cholesterol79%

Ingredients

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

Directions

Prep 15 minCook 15 min
  1. 1

    PREPARATION: Cut wedge from lemon and shred brussels sprouts.

  2. 2

    Toss Brussels sprouts with 1/4 teaspoon salt and steam on a rack over boiling water, covered, until just tender, 4 to 5 minutes. Transfer to a warm plate.

  3. 3

    Meanwhile, pat fish dry and season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Dredge in flour, knocking off excess.

  4. 4

    Heat oil and 1 tablespoon butter in a 12-inch heavy skillet over medium-high heat until foam subsides. Cook fish, turning once, until browned and just cooked through, 2 1/2 to 3 minutes total. Add fish to plate with Brussels sprouts.

  5. 5

    Discard fat from skillet and reduce heat to medium-low. Add almonds and remaining 2 tablespoons butter and cook, stirring, until almonds and butter are golden brown, 1 to 2 minutes. Remove from heat and stir in lemon juice. Season with salt and pepper. Pour sauce over fish and Brussels sprouts.

Vitamins & minerals

Amounts for 1 serving (538 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A358 μg
40%
Vitamin C90 mg
99%
Vitamin D10 μg
65%
Vitamin E10 mg
66%
Vitamin K159 μg
133%
Thiamine0.2 mg
18%
Riboflavin (B2)0.3 mg
21%
Niacin5 mg
31%
Vitamin B61 mg
41%
Folate (B9)87 μg
22%
Vitamin B124 μg
155%
Pantothenic acid1 mg
24%
Choline247 mg
45%

Minerals

NutrientAmount% Daily Value
Calcium162 mg
16%
Iron3 mg
34%
Potassium1,026 mg
22%
Magnesium121 mg
29%
Phosphorus987 mg
141%
Zinc2 mg
19%
Copper0.3 mg
36%
Manganese1 mg
37%
Selenium100 μg
181%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine3 g—
Alpha Linolenic Acid (ALA)0.4 g—
Alpha carotene5 μg—
Arginine3 g—
Aspartic acid5 g—
Beta carotene463 μg—
Caffeine0 mg—
Cystine1 g—
Docosahexaenoic Acid (DHA)0.4 g—
Docosapentaenoic Acid (DPA)0.1 g—
Eicosapentaenoic Acid (EPA)0.4 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid9 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine4 g—
Lycopene0 μg—
Lysine4 g—
Maltose0 g—
Methionine2 g—
Monounsaturated fats25 g—
Phenylalanine2 g—
Polyunsaturated fats7 g—
Proline2 g—
Retinol318 μg—
Serine2 g—
Starch0.1 g—
Sucrose1 g—
Theobromine0 mg—
Threonine2 g—
Total omega 31 g—
Total omega 65 g—
Tryptophan1 g—
Tyrosine2 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D310 μg—

Burning 883 calories

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

  • 168min
    Walking (3.5 mph)
  • 106min
    Cycling (moderate)
  • 74min
    Running (6 mph)
  • 124min
    Swimming laps

Common questions

How many calories are in Sole Amandine with Shredded Brussels Sprouts?

One serving of Sole Amandine with Shredded Brussels Sprouts (1 serving) has 883 calories, which works out to 164 calories per 100 g. That is about 44% of a 2,000-calorie day.

Are Sole Amandine with Shredded Brussels Sprouts high in protein?

It provides a solid 50 g of protein per serving (100% 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.

Are Sole Amandine with Shredded Brussels Sprouts keto-friendly?

It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sole Amandine with Shredded Brussels Sprouts?

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

How much sugar is in Sole Amandine with Shredded Brussels Sprouts?

2.9 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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