Fillet of Sole with Leek Sauce

Fillet of Sole with Leek Sauce
Fat 64% Carbs 14% Protein 22%
Percent Calories

1 serving of fillet of sole with leek sauce contains 439 Calories. The macronutrient breakdown is 14% carbs, 64% fat, and 22% protein. This is a good source of protein (40% of your Daily Value), vitamin d (34% of your Daily Value), and potassium (10% of your Daily Value).

2 servings
Prep Time
10 minutes
Cook Time
15 minutes



  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.

Nutrition Facts

For 1 serving of fillet of sole with leek sauce (346g)

Nutrient Value %DV
Calories 439
Fats 30g 38%
Saturated fats 17g 86%
Trans fats 0.5g
Cholesterol 158mg 53%
Sodium 519mg 23%
Carbs 15g 5%
Net carbs 13g
Fiber 2g 6%
Sugar 5g
Protein 23g
Calcium 120mg 12%
Iron 2mg 29%
Potassium 485mg 10%
Vitamin D 5μg 34%
Vitamins and Minerals
Alpha carotene 0μg
Beta carotene 966μg
Caffeine 0mg
Choline 126mg 23%
Copper 0.1mg 15%
Fluoride 81μg
Folate (B9) 68μg 17%
Lycopene 0μg
Magnesium 61mg 15%
Manganese 0.5mg 21%
Niacin 2mg 13%
Pantothenic acid 1mg 12%
Phosphorus 477mg 68%
Retinol 272μg
Riboflavin (B2) 0.1mg 8%
Selenium 45μg 81%
Theobromine 0mg
Thiamine 0.1mg 9%
Vitamin A IU 2517IU
Vitamin A 352μg 39%
Vitamin B12 2μg 81%
Vitamin B6 0.4mg 32%
Vitamin C 12mg 13%
Vitamin D IU 203IU
Vitamin D2 0μg
Vitamin D3 5μg
Vitamin E 3mg 18%
Vitamin K 53μg 44%
Zinc 1mg 7%
Sugar 5g
Sucrose 0g
Glucose 0g
Fructose 0g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Saturated fats 17g 86%
Monounsaturated fats 8g
Polyunsaturated fats 2g
Trans fats 0.5g
Fatty Acids
Total omega 3 1g
Total omega 6 0.4g
Alpha Linolenic Acid (ALA) 0.1g
Docosahexaenoic Acid (DHA) 0.2g
Eicosapentaenoic Acid (EPA) 0.2g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 2g
Aspartic acid 2g
Cystine 0.3g
Glutamic acid 4g
Glycine 1g
Histidine 1g
Hydroxyproline 0g
Isoleucine 1g
Leucine 2g
Lysine 2g
Methionine 1g
Phenylalanine 1g
Proline 1g
Serine 1g
Threonine 1g
Tryptophan 0.3g
Tyrosine 1g
Valine 1g

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