* Exported from MasterCook *

STEAMED SOLE WITH CHEESE SAUCE

Recipe By :
Serving Size : 4 Preparation Time :0:20
Categories : 5-10G Low Carb Regional English
Seafood Fish Znew2001


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 lg sole fillets
100 g grated cheddar cheese -- 4oz
1/2 cup soy flour -- or isolate
1/4 cup butter
1 1/4 cups fifty fifty 1/2 water-cream
2 cups fish stock
1/2 cup white wine
1/2 lg onion -- sliced
1/2 lg carrot -- chopped
1 lg mixed herbs
Salt and pepper

This recipe is a traditional way of serving sole and gets away from that grilled or fried method that has become so well used. The sauce can be quickly made or if time is really short a ready-prepared variety can be used instead. To add a piquant flavour a few chopped capers can be sprinkled into the sauce just before serving.

Trim the sole and add trimmings to the stock with the onion, carrot and chopped herbs. Season with the salt and pepper and bring to the boil. Lower the heat and simmer for 5 minutes adding the wine. Strain.
Lay the soles in the stock and poach for 15 minutes. Heat the butter in a saucepan and stir in the flour.
Gradually blend in the fifity fifty and cook until the sauce thickens, Stir in the grated cheese, reserving a little and season with the salt and pepper.
Drain the soles and lay on an ovenproof dish. Cover with the cheese sauce. Sprinkle over the
remaining cheese and grill until lightly browned. Serve at once.












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Per Serving (excluding unknown items): 576 Calories; 36g Fat (59.3% calories from fat); 44g Protein; 11g Carbohydrate; 2g Dietary Fiber; 171mg Cholesterol; 561mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 5 1/2 Fat; 0 Other Carbohydrates.

NOTES : The AUSSIE Low Carb Gourmet Tony Blakemore May 2001
e-mail Tony@carb-lite.au.com
web site www.carb-lite.au.com






Nutr. Assoc. : 0 0 0 0 704 0 0 0 0 0 0