Sole with Dill Sauce (Microwave) recipe
information
320 Calories per portion
ingredients
1 lemon
50 g (2 oz) cooked rice
50 g (2 oz) green pepper, chopped
50 g (2 oz) red pepper, chopped
50 g (2 oz) mushrooms, sliced
50 g (2 oz) sweetcorn
5 tablespoons fresh single cream
salt and freshly ground black pepper
4 x 100 g (4 oz) fillets of sole, skinned
200 ml (7 fl oz) fresh milk
40 g (1 1/2 oz) butter
40 g (1 1/2 oz) flour
2 teaspoons fresh dill, finely chopped
50 g (2 oz) cooked rice
50 g (2 oz) green pepper, chopped
50 g (2 oz) red pepper, chopped
50 g (2 oz) mushrooms, sliced
50 g (2 oz) sweetcorn
5 tablespoons fresh single cream
salt and freshly ground black pepper
4 x 100 g (4 oz) fillets of sole, skinned
200 ml (7 fl oz) fresh milk
40 g (1 1/2 oz) butter
40 g (1 1/2 oz) flour
2 teaspoons fresh dill, finely chopped
method
1. Grate rind from lemon. Peel the lemon, remove pith and dice flesh.
2. Mix together lemon rind and flesh, rice, peppers, mushrooms, sweetcorn and cream together in a bowl. Season to taste.
3. Place a quarter of the stuffing mixture in the centre of each sole fillet and carefully roll up from one end. Place in a dish, cover and cook on HIGH for 10 - 12 minutes until fish is cooked.
4. Drain off excess liquid and make up to 300ml (1/2 pint) with the milk.
5. Place the butter in a bowl and melt on HIGH for 30 seconds. Add the flour, then stir in the milk. Cook on HIGH for 3 - 4 minutes stirring after every minute. Season to taste and add the dill.
6. Pour over the fish and garnish with sprigs of dill and wedges of lemon and lime.
Timings are for a 600 watt microwave oven.
2. Mix together lemon rind and flesh, rice, peppers, mushrooms, sweetcorn and cream together in a bowl. Season to taste.
3. Place a quarter of the stuffing mixture in the centre of each sole fillet and carefully roll up from one end. Place in a dish, cover and cook on HIGH for 10 - 12 minutes until fish is cooked.
4. Drain off excess liquid and make up to 300ml (1/2 pint) with the milk.
5. Place the butter in a bowl and melt on HIGH for 30 seconds. Add the flour, then stir in the milk. Cook on HIGH for 3 - 4 minutes stirring after every minute. Season to taste and add the dill.
6. Pour over the fish and garnish with sprigs of dill and wedges of lemon and lime.
Timings are for a 600 watt microwave oven.
serving amount
serves 4
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