Sole with Prawns Recipe


Preparation Time10 MinCooking Time30 Min
Ready In40 MinDifficulty LevelVery Easy
Health IndexHealthy++Servings4
MethodMain Ingredient


 Sole/Plaice4 , filleted
 Peeled prawns4 Ounce
 Ground black pepper To Taste
 Salt To Taste
 Fish stock1⁄2 Pint
 Mace blade1
 Lemon juice2 Teaspoon
 Butter1 Ounce
 Flour1 Ounce
 Single cream2 Tablespoon
 Parsley sprigs3 (To Garnish:)

Nutrition Facts

Serving size

Calories 396 Calories from Fat 102

% Daily Value*

Total Fat 12 g17.8%

Saturated Fat 5.6 g28.1%

Trans Fat 0 g

Cholesterol 211.3 mg

Sodium 524.5 mg21.9%

Total Carbohydrates 6 g2.1%

Dietary Fiber 0.36 g1.5%

Sugars 0.1 g

Protein 63 g126.5%

Vitamin A 8.1% Vitamin C 12.8%

Calcium 6.9% Iron 8.9%

*Based on a 2000 Calorie diet


Wash and dry the fish.
Divide half the prawns between the fish fillets, season to taste, roll up and place in a buttered ovenproof casserole.
Cover with the fish stock, made by simmering the fish bones and stock in a little water.
Add the spices and lemon juice, cover and poach in the oven for 20 minutes.
Remove from oven, strain liquor from fish fillets, discard herbs and keep fish fillets warm.
Melt the butter in a saucepan, add the flour and cook gently for 2-3 minutes.
Remove from heat, add the strained fish stock and blend until smooth.
Return to the heat and cook until thick and creamy.
Stir in cream and add remaining prawns, adjust seasoning and pour over hot fish fillets.
Garnish with parsley sprigs.