Stuffed sole & low fat parsley sauce

Ingredient List

Stuffed Sole with Low Fat Parsley Sauce.

Cooking Time: 25 minutes Total Time: 25 minutes

Ingredients:

1 Veg stock cube dissolved in 2/3 tbl sp boiling water.

½ pt veg stock.

1 finely chopped onion

5 oz baby spinach, chopped

1lb sole fillets (about 4 medium)

½ pt skimmed/semi skimmed milk

1 tbsp cornflour dissolved in a little cold milk

1/2 cup finely chopped fresh parsley

Freshly ground black pepper (optional)

 

Instructions

 

Preparation:

Preheat oven to 180c Gas 4

Sauté onions and spinach in small amount of stock until spinach is wilted. Spoon 2-3 tbsp of onion and spinach mixture onto each sole fillet and roll up. Place seam down in an 8 X 8 baking dish. Pour the ½ pt stock over fillets and bake in oven for 20 minutes, until fish flakes easily with a fork.

While fish is baking, heat milk on medium heat in a small saucepan until bubbles appear around the edge. Add cornflour mixture and stir until thickened. Sprinkle chopped parsley, and add freshly ground black pepper to taste if desired.

When fish is cooked, use a spatula to remove the fish from the baking dish and transfer to four plates. Spoon about 1/4 cup of parsley sauce over each.

Serves 4.

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