Sole With Saffron Rice Recipe


Preparation Time30 MinCooking Time25 Min
Ready In55 MinDifficulty LevelMedium
Health IndexAverageServings2
DishMain Ingredient


 Sole1 Small
 Fish liquor75 Milliliter, mixed with milk to make 1/3 pint
 Milk75 Milliliter
 Butter/Margarine1 Ounce
 Flour1 Tablespoon (Leveled)
 Egg yolk1
 Lemon1⁄2 , juiced
 Sugar1 Teaspoon (Leveled)
 Saffron1 Pinch
 Long grain rice6 Ounce
 Paprika To Taste (For Garnish)
 Salt To Taste
 Pepper To Taste

Nutrition Facts

Serving size

Calories 1309 Calories from Fat 235

% Daily Value*

Total Fat 26 g40.6%

Saturated Fat 11.5 g57.4%

Trans Fat 0 g

Cholesterol 559.2 mg

Sodium 1007.9 mg42%

Total Carbohydrates 77 g25.7%

Dietary Fiber 1 g4.1%

Sugars 3.6 g

Protein 179 g358.8%

Vitamin A 21.4% Vitamin C 45.2%

Calcium 23.7% Iron 25.7%

*Based on a 2000 Calorie diet


1) With a knife remove both skins from the sole and divide into four fillets.
2) Rub seasonings and roll up.
3) Preheat moderate oven (355°F. - Gas Mark 4)

4) Grease a buttered pie dish and arrange fillets in it.
5) Pour milk around the fish.
6) Seal with buttered paper and put in oven and bake for 15-20 minutes.
7) Drain fish and measure cooking liquor up to 1/3 pint adding extra milk if required. Keep fish warm.
8) In a saucepan melt butter over low heat and stir in the flour.
9) Add mixed fish liquor and milk and beat to a smooth sauce.
10) Season and simmer for 2-3 minutes.
11) Turn off heat and add egg yolk, lemon juice and sugar.
12) Add pinch of saffron to boiling salted water, add rice and cook briskly for 10 minutes till tender.
13) Drain the rice and spoon over the base of a hot serving platter.
14) Place cooked fish on top and pour lemon sauce on top.

15) Sprinkle paprika with top.