Orange Sole Served With A Green Bean Stir-fry And Roasted
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | 1 | Servings | ||
INGREDIENTS
| 1 1/2 | lb | Sole fillets, skinned |
| 5 | T | Olive oil |
| 1/4 | t | Turmeric |
| 2 | Onions, sliced thinly | |
| 2 | Yellow peppers, thinly | |
| sliced | ||
| 1 | Clove garlic, thinly sliced | |
| 1 | t | Mixed spice |
| 1/2 | t | Thyme |
| 1 | Bay leaf | |
| 3 | Oranges | |
| 3 | T | White wine vinegar |
| 2 | Lemons cut into 1/4 | |
| 2 | T | Clear honey |
| 1 | Shallot, finely sliced | |
| 1 | Clove garlic, crushed | |
| 8 | oz | Green beans, sliced |
| 2 | T | Dry sherry |
| 2 | T | Light soy sauce |
| 1 | t | Sesame seeds |
| 1 | T | Coriander, chopped |
| Salt and pepper |
INSTRUCTIONS
Heat the oil in a pan. Season the fish with salt and pepper and cook in the olive oil pan. Remove from the pan and keep warm. Blend a little oil with the turmeric and add to the pan. Add the onions, peppers, garlic, spices, thyme and bay leaf and cook for 5 minutes. Squeeze the oranges and pour into the pan. Add the white wine vinegar and simmer. Strain until a smooth sauce. Pour over the fish. Green bean stir-fry with roasted lemons: Roast the lemons brushed with honey in a roasting tray for 25 minutes in a preheated oven at 200C/400F/gas6. Heat the oil in a wok and cook the onion and garlic until soft. Add the green beans and stir fry. Add the sherry, soy sauce and sesame seeds. Add the coriander. Place on to a warm plate and add the roasted lemons. Place the sole over the top of the stir fry and drizzle with the sauce. DISCLAIMER(c) Copyright 1996 - SelecTV Cable Limited. All rights reserved. Carlton Food Network http://www.cfn.co.uk/ Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 2059
Calories From Fat: 781
Total Fat: 88.5g
Cholesterol: 381mg
Sodium: 2545.8mg
Potassium: 5164.1mg
Carbohydrates: 199.5g
Fiber: 28g
Sugar: 65.3g
Protein: 129.1g