Facts and Figures
|
| Serving Size |
4 |
| Preparation Time |
25 minutes |
| Cooking Time |
10-15 minutes |
| Key Nutritional Value |
Protein 26.17g
Fat 54.89g
Sodium 8.00mmol
Potassium 10.00mmol
Phosphorous 10.00mmol
|
Ingredients
|
| Lemon sole |
4 x 5oz/140g fillets skinned |
| Flour |
2oz/55g |
| Unsalted butter (melted) |
4oz/110g |
| Breadcrumbs |
2oz/55g |
| Lemon juice and zest |
1 |
| Garlic |
1 clove, finely chopped |
| Olive oil |
3 1/2 fl oz/100ml |
| Mint |
2 tsp, chopped |
| Ginger |
1 tsp, cut into thin strips |
| Coriander seeds |
1/2 tsp |
| Fresh Pepper |
pinch/2g |
Instructions
|
Lightly score with a sharp knife the fillets of sole on the skin side. This will stop the fillets from curling up when cooking.
Season the fish with pepper and dip into the flour, then dip into the previously melted butter before finally coating with breadcrumbs, which have been mixed with grated lemon and chopped mint. Place the fillets onto a lightly greased tray.
Sweat the ginger, garlic and crushed coriander seeds in the olive oil being careful not to colour. Then pour in the lemon juice and take off heat. Set aside and keep warm.
Grill the fillets under a pre-heated grill for approximately 8-10 minutes on one side only until golden brown. Serve on warm plates with the dressing around, and garnish with freshly picked mint.
Please check with your own renal dietitian or healthcare professional that the dish is suitable for you. |
