Home > Low Fat Recipes > Fish and Seafood > Lemon Sole Baked In A Paper Case
Lemon Sole Baked In A Paper Case
Ingredients
4 lemon sole fillets, each weighing about 150g/5oz
½ small cucumber, sliced
4 lemon slices
60ml/4 tbsp dry white wine
Sprigs of fresh dill, to garnish
Potatoes and braised celery, to serve
For the yogurt hollandaise
150ml/¼ pint low fat natural yogurt
5ml/1 tsp lemon juice
2 egg yolks
5ml/1 tsp Dijon mustard
Salt and black pepper
Details
Serves: 4
Method
Preheat the oven to 180°C/350°F/Gas 4. Cut out four heart shapes from non-stick baking paper, each about 20 x 15cm/8 x 6inch.
Place a sole fillet on one side of each paper heart. Arrange the cucumber and lemon slices on top of each fillet. Sprinkle with the wine and close the parcels by turning the edges of the paper and twisting to secure. Put on a baking tray and cook in the oven for 15 minutes.
Meanwhile make the hollandaise. Beat together the yogurt, lemon juice and egg yolks in a double boiler or bowl placed over a saucepan. Cook over simmering water, stirring for about 15 minutes or until thickened. (The sauce will become thinner after 10 minutes, but will thicken again.)
Remove from the heat and stir in the mustard. Season to taste with salt and pepper. Open the fish parcels, garnish with a sprig of dill and serve accompanied with the sauce, new potatoes and braised celery.
COOK'S TIP:- Make sure that the paper parcels are well sealed, so that none of the delicious juices can escape.
NUTRITION NOTES Per portion:- Energy 185Kcals/779kj, Protein 29.27g, Fat 4.99g, Saturated Fat 1.58g, Fibre 0.27g
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