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Sole with Prawns Recipe
|Sole/Plaice||4 , filleted|
|Peeled prawns||4 Ounce|
|Ground black pepper||To Taste|
|Fish stock||1⁄2 Pint|
|Lemon juice||2 Teaspoon|
|Single cream||2 Tablespoon|
|Parsley sprigs||3 (To Garnish:)|
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
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.