Sole rolls with orange

Source: educazionenutrizionale.granapadano.it

Presentation

Second course prepared with sole fillets, lettuce, shallots, chives, oranges, flour, butter, extra virgin olive oil and salt.

Ingredients

4 people

Sole fillets – 4 fillets (150 g / 5.3 oz each)

Romaine lettuce hearts – 2 hearts + 2 leaves for garnish (≈ 200 g / 7 oz total)

Small shallots – 2 shallots (≈ 40 g / 1.4 oz)

Chives – a few stems (to taste)

Oranges – 2 oranges (≈ 300 g / 10.6 oz total)

Flour – 40 g (1.4 oz / ≈ 3 tablespoons)

Butter – 40 g (1.4 oz / ≈ 3 tablespoons)

Extra-virgin olive oil – 1 tablespoon (10 g / 0.35 oz)

Salt – to taste

Pepper – to taste

Method

Peel the shallots, chop them finely and sauté them in a pan with a tablespoon of extra virgin olive oil and 10 g of butter. Add the lettuce hearts washed and cut into strips; Stew everything over medium heat for 10 minutes, covering the pan.

After this time, salt, pepper and flavor with a tablespoon of chopped chives, leaving some stems aside to close the rolls. Stuff the sole fillets with the stewed lettuce and roll them up, close them with the chive stalks that you have blanched. Flour them. Separately, squeeze and filter the juice of an orange and a half, keeping the other half aside for decoration. Brown the fillets in a pan with the remaining butter, drizzle with orange juice and cook over low heat for 10 minutes, salt and pepper. Serve decorating the dish with peeled orange wedges.

Allergens

Orange: possible individual intolerance; possible cross-reaction in case of grass pollen allergy
Butter: milk allergens (except in clarified butter) if not clarified
Chives: possible cross-reaction in case of garlic and onion allergy
Flour: contains gluten from cereals included in EU Regulation 1169/2011
Lettuce: individual cases of intolerance described
Extra virgin olive oil: unusual allergy; intolerance not described
Shallots: cases of individual reactivity reported
Sole: the pcomes out is included among the allergens in EU Regulation 1169/2011

Notes

The ingredients of the dish bring the following benefits:

Oranges: provide flavonoids (Vit. P), antioxidants that enhance the action of Vit. C in favor of the immune and cardiovascular systems: also indicated for nephropathic patients; useful for the functioning of the liver for the supply of vitamins, mineral salts and antioxidants. They provide folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression
Butter: source of fat-soluble vitamins (A, D, E and K) favorable to the health of the eyes, mucous membranes, bones, immune system and blood clotting.
Chives: rich in carotenoids that support the immune system and mineral salts, vitamins and antioxidants, it acts to protect the cardiovascular system and liver function.
Flour: provides B vitamins (thiamine, niacin, riboflavin and folate), which are important for energy metabolism and the functioning of the nervous system.
Lettuce: rich in carotenoids that support the immune system and mineral salts, vitamins and antioxidants that act to protect the cardiovascular system; also suitable for nephropathic patients; useful for the functioning of the liver for the supply of vitamins, mineral salts and antioxidants-It provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression
Extra virgin olive oil: source of Vitamin E that protects the immune system from harmful fatty acids
Shallots: rich in selenium that supports the immune system and with the ability to stabilize blood glucose at normal values; carrier of quercetin, a flavonoid that helps contain cholesterol and triglyceride levels in the blood, parameters related to cardiovascular risk, which also supports liver function by promoting the purification of the body. Also suitable for nephropathics. A species that provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression
Sole: provides zinc and selenium, elements that promote the proper functioning of the immune system by hindering the formation of prostaglandins that prevent proper cellular functioning and has a high content of omega 3 fatty acids, which inhibit platelet aggregation (cardiovascular risk factor). Useful for liver function due to the supply of zinc, selenium and omega 3 and 6 fatty acids. Essential fatty acids, such as omega 3 and 6, have an antidepressant effect and maintain efficient nervous system and memory.