Mediterranean Sole With Arugula (Rocket)
65 mins (prep 20, cooking 45)
9 ingredients
1-2 servings
Sole is one of the most delicate fish you can get. You should try it whole baked in the oven. Add some flavourful ingredients and you will have an easy to make and delicious Italian styled fish dish. Filleting of sole is very easy and don't be afraid of the bones. There are only a few big ones. This recipe was inspired by Jamie Olivre's "Soglioloa in tre modi", which I found in his book "Jamie's Italy". I loved it from the first reading and changed it only slightly. I like his recipes, because they are inventive and make best use of the ingredients. Serve with the arugula as a salad, white bread and a dry white wine.

Categories:  for-1-or-2 , european , italian , lunch~snacks , main-dish , seafood , fish , number-of-servings , <-4-hours , saltwater-fish , sole-and-flounder , time-to-make ,
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Serving Size (8.5 g)
Servings 1
Amount per Serving
Calories 9.82 Calories from Fat 3.96
% Daily Value *
Total Fat 0.44g 0.68%
Saturated Fat 0.21g 1.06%
Trans Fat 0.0g %
Cholesterol 0.0mg 0.0%
Sodium 1.95mg 0.08%
Total Carbohydrate 1.55g 0.52%
Dietary Fiber 1.06 g 4.23%
Sugars 0.0 g %
Protein 0.25g 0.5%
Vitamin A 219.3IU% Vitamin C 1.63mg%
Calcium 23.77mg% Iron 0.5mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
fresh rosemary