Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Grilled Sole Fish with Moong Recipe

Looking for an easy Grilled Sole Fish with Moong recipe? Learn how to make Grilled Sole Fish with Moong using healthy ingredients.


Submitted by ramram

Makes 4 servings



If you are looking for a great recipe that is full of flavor, nutritious and sure to please everyone you are serving, try the recipe for Grilled Sole Fish with Moong. This delightful dish is full of ethnic Indian flavor and traditional spices of ginger, mint and Moong. Not only is this dish full of flavor and nutritional value, it is also very easy to make and takes only about 25 minutes from getting your ingredients to serving it up.

Recipe Ingredients for Grilled Sole Fish with Moong

400 g flounder
15 ml lemon juice
20 grams onions,grated
10 grams ginger,grated
4 grams fresh mint,leaves
160 grams lentils,sprouted
1 Sea salt to taste

Recipe Directions for Grilled Sole Fish with Moong

  1. Instructions for preparation and cooking:

  2. Chop the Sole fish into 100 gram portions and then marinate it for 10 minutes in the lemon juice, onion, ginger, salt and mint leaves.

  3. Grill the fish either in the pan or in a preheated oven at 300 degrees. Grill the fish completely until it is light brown on both sides.

  4. Take the sprouted moong and sprinkle on the pan with the fish, letting it cook until the fish is soft and ready to serve.

Categories

Main Dish

Nutrition Facts
Serving Size 152.5g
Amount Per Serving
Calories
270
Calories from Fat
19
% Daily Value*
Total Fat
2.1g
3%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
68mg
23%
Sodium
167mg
7%
Potassium
776mg
22%
Total Carbohydrates
26.6g
9%
Dietary Fiber
12.6g
50%
Sugars
1.2g
Protein
34.8g
Vitamin A 2% Vitamin C 7%
Calcium 5% Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • Low in sugar
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B12
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement