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Fillets of sole with melon and mint sauce
Use Ogen or Charentais melon for this dish.
What you need
- 8 fillets sole, skinned
- seasoning
- 6 tsp fresh mint, chopped
- 300 ml dry french white wine
- 1 charentais melon or other orange-fleshed melon
- 150 ml double cream
- To garnish
- 4 sprigs fresh mint
Method
Sprinkle the sole fillets with seasoning and half the chopped mint. Roll up each fish fillet and place in a deep frying pan. Sprinkle over remaining chopped mint and add white wine. Cover and poach gently for about 12 min, until fish is just tender.
Meanwhile, halve and seed melon. Using a parisienne cutter or melon ball cutter, scoop the melon flesh into balls. Scoop out any remaining melon flesh attached to the skin (this is added to the sauce).
Lift out cooked sole fillets and place on a warmed serving dish. Keep warm.
Boil the cooking liquid until reduced, together with remnants of melon flesh. Whisk until smooth. (If the melon flesh is too firm, liquidise the cooking liquid.)
Stir in cream and heat sauce through. Spoon hot sauce evenly over fish. Garnish with prepared melon balls and sprigs of mint.
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Preparation 10 minutes Cook 12 minutes Total 22 minutes -
Energy 561 kcal/serving Fat 3.84 g/serving Carbohydrates 46.15 g/serving Glycaemic Index 67 Glycaemic Load 7.73 
Serving suggestion
Potato wedges and freshly cooked shredded cabbage.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2340 | 407 | 10475 | 8350 |
| Energy (kcal) | 561 | 97.7 | 2500 | 2000 |
| Protein (g) | 63.3 | 11.0 | ||
| Carbohydrate (g) | 13.2 | 2.29 | 345 | 275 |
| Fat (g) | 22.1 | 3.84 | 95 | 70 |
| Fat (saturated) (g) | 12.2 | 2.11 | ||
| Fibre (g) | 1.10 | 0.19 | ||
| Sodium (mg) | 293 | 51.1 | ||
| Salt (equivalent) (g) | 0.73 | 0.13 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 1423 | 247 | 800 |
| Vitamin B-12 (µg) | 5.03 | 0.87 | 1 |
| Vitamin B-6 (mg) | 0.86 | 0.15 | 2 |
| Vitamin C (mg) | 64.1 | 11.2 | 60 |
| Vitamin D (µg) | 260 | 45.4 | 266 |
| Vitamin E (mg) | 6.78 | 1.18 | 10 |
| Zinc (mg) | 1.81 | 0.32 | 15 |
| Calcium (mg) | 99.1 | 17.2 | 800 |
| Folate (mcg) | 52.3 | 9.10 | 200 |
| Iron (mg) | 1.77 | 0.31 | 14 |
| Magnesium (mg) | 125 | 21.9 | 300 |
| Niacin (mg) | 10.3 | 1.79 | 18 |
| Pantothenic acid (mg) | 1.90 | 0.33 | 6 |
| Riboflavin (mg) | 0.34 | 0.06 | 1.6 |
| Phosphorous (mg) | 652 | 113 | 800 |
| Thiamin (mg) | 0.35 | 0.06 | 1.4 |
This recipe is:
Demi-veg
Citrus free
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible fresh mint or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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