SOLE FISH ROLL WITH MIXED SALAD SIDE DISH
INGREDIENTS
- 600g sole fish
- 50g mozzarella
- 50g ricotta cheese
- 200g cherry tomatoes
- 80g bread crumbs
- 5g dried origano
- 80g mixed salad
- 2ml extra virgin olive oil & 10ml for dressing
Ingredients for ‘light’ pesto
- 60g basil
- 15g extra virgin olive oil
- 50g parmigiano
- 50g pine nuts
- 10g of water
NUTRITIONAL VALUE
- Energy value for 4 people: kcal 1810 Carbohydrates: 86.55g Protein: 161.94g Lipids: 93.17g Total fibre: 15.43g
- Energy value for 1 person: kcal 452.5 Carbohydrates: 21.63g Protein: 40.48g Lipids: 23.29g Total fibre: 3.85g
METHOD
How to make fillet filling: cut up mozzarella, mix with ricotta cheese and add some salt. Lay fillets flat on cutting board. Season both sides of fish. Add filling to one side and roll. Place a tooth pick from one side to another to fix filling inside. Place in fridge.
How to make ‘light’ pesto: Place all ingredients in a blender and blend. Set aside. In the meantime, pre-heat oven at 200°.
Add origano, 2ml of olive oil to bread crumbs. Toast it in a pan for 3/4 mins. Roll fish in toasted bread crumbs. Cover a baking tray with baking paper. Place fish rolls on a baking tray and bake in oven for 15 minutes.
In the meantime, cut tomatoes and wash mixed salad.
Check if fish is cooked. The meat should be white. Remove from oven and add a little bread crumbs. Place in serving dish with tomatoes, mixed salad, pesto and some olive oil.
Carbohydrates can be served with dish eg., venere rice, or whole grain bread.