5-2 Diet – Classic Sole Veronique

Last Updated on December 7, 2018

5:2 Diet Recipe Sole Veronique – DelishFish Dish:

I really haven’t forgotten about the 5:2 diet.  But, I’ve been out a LOT in the last week or so.  Finally, I am home and able to have a 5:2 fast day…and, I’ve also had a rather fabulous delivery of fish from DelishFish.  Lemon Sole is one of my favourite fish, but it’s very delicate and moist, so it needs to be cooked carefully.  Particularly if it has been filleted and skinned.  And, I fancied doing a bit of cooking.

Sole Veronique is one of my mother’s dishes.  It would turn up for dinner parties fairly regularly and always looked rather glamorous.  I can remember my mum filleting and skinning her own fish, usually with a knife that was in no way sharp enough.  But once you’ve rolled up the fillets they look quite neat and tidy, even if you do make a mess of the filleting!

I decided to check out the calorie count – and, without any real adjustment it comes well in under the limit for a 5:2 diet meal.  The fish has 84 calories per 100g, so a small fish would be around 170 calories.  Add in 50ml of wine, a few grapes, a tablespoon of cream and some herbs to make the sauce and you are adding perhaps another 70 calories.  Which leaves plenty for a large portion of savoy cabbage or any other green vegetable you fancy.

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5-2 diet Sole Veronique

Prep Time

10 mins

Cook Time

20 mins

Total Time

30 mins

 

Course: Lunch

Cuisine: French

Servings: 2

Author: Fiona Maclean

Ingredients

• 2 Lemon Sole Filletted and skinned
• 12 Seedless green grapes
• 100 ml Dry white wine
• 100 ml Chicken stock or water
• 2 tablespoons Single cream
• 1 tablespoon Parsley
• 1 sprig Fresh tarragon

Instructions

1. Cut each lemon sole fillet in half lengthwise so you have eight pieces in total.
2. Season each piece with salt and pepper
   
   
3. Roll up from the thickest end of the fillet and fix with toothpicks through each roll
4. Place the rolls in an ovenproof dish and surround with wine and stock
   
   
5. Cover the dish with foil and bake in an oven at 170C for 15 minutes
6. Drain all the liquid from the dish into a small pan. Switch the oven off and put the fish back in, well covered with foil, to keep warm (you may want to leave the oven door slightly ajar)
7. Add the parsley and tarragon to the liquid and bring to the boil. Reduce down by about 50%
8. Cut the grapes in half. For a posh version, you may wish to try skinning the grapes by blanching them in boiling water for a few minutes and then slipping the skins off (before you half them). But, usually I don't bother!
9. Add the cream to the liquid in the pan and bring to the boil. Reduce down till thick, then add in the grapes and warm through
10. Serve the fish covered with the sauce.

The low calorie count is partly because the fish is poached rather than fried, and other than the cream there’s no added fat.  And, partly because white fish is just very healthy.  Rolling the fish fillets up made it much easier to avoid overcooking it.    And, Delish Fish sends me packets of fish that is already filleted and skinned.  Which made this recipe very quick and easy to cook.  Recommended for ultra fresh fish, delivered directly to your door from Scotland and great for the 5:2 Diet.

Although this is a Diet recipe, it’s also a classic French dish, so I am linking it up to Bloggers around the World, which this month is from FRANCE.