This week's recipe can not be healthier and we are going to prepare dinner for the little gourmets of the house: an orange sole with seasoned white rice.
First, we buy fresh sole fillets(we are made by the fishmonger). As soon as we get home, we wash them well and drain, season the soles, with Salt, we batter them with flour and fry them on both sides, until they are golden brown, once done we separate them.
In a saucepan with water, we add the grated skin of an orange, a bit of Butter and a few chopped almonds. We put it on high heat without forgetting to stir occasionally. Before it boils, remove from heat and add over the soles. We put everything in the oven at 200 ° C for ten minutes, the last five minutes with the gratin to brown and ready to savor.
While the fish is in the oven, we start to prepare the White rice. In a saucepan we put the olive oil and the garlic cloves peeled and sliced, we brown them without burning, we throw a sheet of laurel and one beef broth pill.
Add the rice and stir until the grains impregnate with the preparation, cover it with water (two cups of water for one of rice) and cook, do not wait until the water is consumed completely, remove the rice before so that it does not stay dry and rest 10 minutes.
We planted the sole with its sauce and some rice and to suck your fingers.
He sole It is a white fish of very low caloric value, so it is easy to assimilate and digest. Highlights its content in proteins of high biological value and minerals such as sodium, potassium, phosphorus, magnesium and vitamins of group B (B1, B2, B3, B6, B12). The abundance of vitamin B6, also known as pyridoxine, makes this food highly recommended in cases of diabetes, depression and asthma helping to prevent heart disease.
He rice Due to its low fat content, it is an excellent food to maintain a good cardiovascular health as long as fat is not incorporated when cooking. It is poor in minerals, especially in iron, calcium and zinc and therefore it is convenient to take it in combination with legumes, vegetables, meat or fish. Of course, it contains appreciable amounts of thiamine or vitamin B1, riboflavin or vitamin B2 and niacin or vitamin B3, as well as phosphorus and potassium.
As for the almonds they have properties relaxingIt is an excellent source to fight heart disease and they are a powerful antioxidant for the skin.
