Lemon sole Florentine
Use skimmed milk in your béchamel for this classic bistro gratin to make a lighter fish supper
Difficulty and servings
Serves 2
Preparation and cooking times
Ready in 30 mins
- Heat the oven to 200C/fan 180C/gas 6. Put the spinach in a colander and pour over a kettle of water to wilt. Squeeze to get rid of water then chop.
- Melt the butter in a pan then add the flour and cook for a minute. Whisk in the milk a bit at a time to make a sauce then simmer for 3 minutes. Season and stir in the cheddar and half the parmesan.
- Mix 2 tbsp of the sauce with the spinach and spoon into the bottom of two small individual ovenproof gratin dishes. Lay the fillets on top then spoon over the rest of the sauce and finish with the rest of the parmesan. Bake for 15-20 minutes until golden and bubbling.
PER SERVING
398 kcalories, protein 39.6g, carbohydrate 11.2g, fat 21.6 g, saturated fat 12.2g, fibre 2.3g, salt 1.6 g
Recipe from olive magazine, April 2012.
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Ingredients
- 200g young spinach
- 15g butter
- 15g flour
- 200ml skimmed milk
- 50g extra-mature cheddar , grated
- 25g parmesan , grated
- 4 small fillets lemon sole or other sole, about 250g in total
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Difficulty and servings
Serves 2
Preparation and cooking times
Ready in 30 mins
Ingredients
- 200g young spinach
- 15g butter
- 15g flour
- 200ml skimmed milk
- 50g extra-mature cheddar , grated
- 25g parmesan , grated
- 4 small fillets lemon sole or other sole, about 250g in total
PER SERVING
398 kcalories, protein 39.6g, carbohydrate 11.2g, fat 21.6 g, saturated fat 12.2g, fibre 2.3g, salt 1.6 g
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17 May 2012
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