Low Fat Sole Veronique recipe
information
210 Calories per serving
ingredients
3 oz (90 g) green grapes
4 x 4 oz (120 g) sole fillets, black skin removed
1/2 small onion, finely chopped
sprig of parsley
1 bay leaf
6 tablespoons white wine
4 tablespoons water
4 x 4 oz (120 g) sole fillets, black skin removed
1/2 small onion, finely chopped
sprig of parsley
1 bay leaf
6 tablespoons white wine
4 tablespoons water
For the sauce
1 tablespoon margarine
2 tablespoons flour
4 fl oz (120 ml) skimmed milk
3 tablespoons single cream lemon juice
salt and pepper
1 teaspoon finely chopped parsley
2 tablespoons flour
4 fl oz (120 ml) skimmed milk
3 tablespoons single cream lemon juice
salt and pepper
1 teaspoon finely chopped parsley
method
1. Plunge the grapes in boiling water. it is difficult to estimate how long the grapes should be in the water as varieties vary considerably, so remove a few with a slotted spoon after 1 minute and test to see if the skins will peel off. if not, boil for a little longer.
2. Cut the peeled grapes in half and remove any pips.
3. Lay the sole fillets in a frying pan or large-based saucepan.
4. Add the onion, parsley, bay leaf, white wine and water.
5. Heat until simmering, cover the pan and leave to simmer for 5 minutes or until the sole is cooked.
6. Use a fish slice to remove the sole and transfer to a warm serving dish.
7. Cover and keep warm in a low oven while making the sauce.
8. Boil the white wine mixture rapidly until reduced to 6 tablespoons of liquid. Strain.
9. Melt the margarine and stir in the flour.
10. Remove the saucepan from the heat and gradually blend in the strained wine and water, milk and cream.
11. Bring to the boil, stirring all the time.
12. Add lemon juice, salt and pepper to taste.
13. Add the halved grapes and stir over a low heat for 1 minute.
14. Pour the sauce over the sole, sprinkle with parsley and serve.
2. Cut the peeled grapes in half and remove any pips.
3. Lay the sole fillets in a frying pan or large-based saucepan.
4. Add the onion, parsley, bay leaf, white wine and water.
5. Heat until simmering, cover the pan and leave to simmer for 5 minutes or until the sole is cooked.
6. Use a fish slice to remove the sole and transfer to a warm serving dish.
7. Cover and keep warm in a low oven while making the sauce.
8. Boil the white wine mixture rapidly until reduced to 6 tablespoons of liquid. Strain.
9. Melt the margarine and stir in the flour.
10. Remove the saucepan from the heat and gradually blend in the strained wine and water, milk and cream.
11. Bring to the boil, stirring all the time.
12. Add lemon juice, salt and pepper to taste.
13. Add the halved grapes and stir over a low heat for 1 minute.
14. Pour the sauce over the sole, sprinkle with parsley and serve.
serving amount
serves 4
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