Grilled Lemon Sole
Whilst pan fried tastes nice, the use of both flour and butter is of course not good for dieters. So another method to get a nice meal with Lemon Sole is to grill it plain.
Need:
Either Lemon Sole Fillets or Whole Lemon Sole
Half Lemon
If Fillets:
I’d first put foil over the grill pan as fish can linger. Then wash the fillets and lay them down on the foil. Put the grill onto a medium to hot heat and put the fillets under for around 1-2 minutes on either side.
If Whole Fish:
Again put foil over the grill pan. Place the whole fish on the grill pan under a medium to hot heat. Grill for around 5-6 minutes on either side.
Then you get to fillet it. Any good fish book should explain this. If it makes sense I’ll try below.
Place the fish on a plate. Cut around the edge to cut the fins off. Doing it gently drag all of the fin bones out of the fish. If the fish is cooked completely then it should fall off the bone easily. One the fins are removed, cut down the centre of the fish and then slide your knife under the fillet to pull it away from the bone. One you’ve done the top section you should be table to just pull the main fish bone up off the lower side.
Once finished, squeeze over a little lemon juice and serve with steamed vegetables and new potatoes.
GI Points -
2 Points per fillet
3 points per 4 new potatoes
Atkins: Don’t have the new potatoes
- February 11th '06