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🍽️ Crispy Sole with Rice and Spinach

393 kcal · 30 min · 4 servings

Ingredients

• 150 g long-grain wild rice mix
• 300 ml vegetable broth
• 500 g spinach
• 1 shallot
• 1 clove of garlic
• 2 tbsp olive oil
• salt
• pepper (from the mill)
• 4 large sole fillets (total approx. 750 g)
• flour (for dredging)
• 1 tbsp ghee
• lemon slice

Instructions

1. 1. Put the rice in a pot with some oil and sauté it briefly.
2. 2. Pour in the vegetable broth and let the rice cook on low heat for about 20 minutes.
3. 3. Remove the lid and let the rice steam open for another 5 minutes until the liquid has evaporated.
4. 4. Wash the spinach thoroughly and shake it off so that it is still wet.
5. 5. Put the wet spinach into a hot pot until it wilts.
6. 6. Place the spinach in a colander and let it drain well.
7. 7. Peel the shallot and the garlic and chop them finely.
8. 8. Sauté the chopped vegetables in olive oil.
9. 9. Add the drained spinach and season with salt and pepper.
10. 10. Pat the sole fillets dry with kitchen paper.
11. 11. Lightly salt and pepper the fish.
12. 12. Coat the fillets in flour so that they are lightly covered.
13. 13. Heat the ghee (clarified butter) in a pan.
14. 14. Fry the sole in the hot fat until crispy on both sides.
15. 15. Add the lemon slices to the pan shortly before the end of the cooking time.
16. 16. Sear the lemon slices briefly on the cut side.
17. 17. Serve the sole portionally with the rice and spinach.

Nutrition per serving

• kcal: 393
• Protein: 36 g · Fett/Fat: 13 g · Carbs: 33 g