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Friday, March 2, 2012

Fennel Seasoned Lemon Sole on a Bed of Black Pudding Cannelini Beans

I picked up some beautiful lemon sole fillets the other day, and as a treat I got the fishmonger to throw in a couple of Dublin Bay Prawns.  I spent time deliberating on what to do with them - grill with rapeseed oil, lemon, garlic & a pinch of paprika ? stuff with a little crabmeat ? low fat creamy garlic mash and steamed brocolli. Well no - going on what was left in the fridge & store cupboard I found black pudding, chorizo, cannellini beans & tomatoes.

In line with the ethos of SkinnyLovesFood  - its all about high impact flavour and low saturated fat content. The aim is to create a light, tasty meal full of flavour with lots of protein for a feeling of fullness.

The seasoning for the fish is a blend of really delicate and subtly flavour which enhance the overall flavour of the meal and tie all the flavours together beautifully.

Serves 2
1/4 (quarter) tsp fennel seeds
1/4 tsp vegetable boullion/ fish
1/4 tsp freshly ground black pepper
1/2 (half) tsp dill
1/2 (half) tsp celery salt

2/4 fillets of lemon sole (depending on how hungry you are - they can be quiet thin)
25g black pudding

Bean Cassoulet
1 tin cannellini beans
1 tsp rapeseed oil
1/2 (half) red onion
4 cloves garlic
30g black pudding
30g choirizo
1/2 (half) tin tomatoes
1 tsp tomato puree
pinch saffron
1 tsp capers
50ml white wine

  1. Preheat the oven 200oC / Gas 8
  2. To make the fish seasoning - using a mortar & pestle  ( or the base of a rolling pin etc) bash all the ingredients until they form a fine powder
  3. Dice the onion & garlic.Cut the pudding & chorizo into small cubes.
  4. Open the tin of cannellini beans - rinse through with cold water.
  5. Heat 1 tsp rapeseed oil - saute the onion, garlic, chorizo & black pudding for a couple of minutes.
  6. Deglaze the pan with the wine - this means pouring the wine in and lifting all the lovely flavour from the bottom of the pan . Allow to simmer until the liquid has evaporated.
  7. Add in the beans, tomatoes, tomato puree, saffron & capers. Add in 100mls water - gradually as you need it. Allow to simmer for 20mins.
  8. Lightly oil a baking sheet and pop in the oven to warm for few minutes. Dice the 25g black pudding.
  9.  Remove and pop on the sole fillets. Sprinkle the fennel seasoning on top, spritz with a little fresh lemon juice and scatter black pudding pieces on top. Place Dublin Bay Prawns on the baking tray and bake for 10 mins.
  10. To serve , place the bean cassoulet on the bottom of the serving dish and sit the lemon sole fillets on top.  Serve with some steamed green beans, drizzled with a little chilli or garlic oil. Enjoy.

P.S. You made need to add 1 tsp sugar (preferrable brown) to the cannellini bean cassoulet to sweeten up the tomatoes.

P.P.S. I added some fennel and basil marinated olives to garnish the dish - totally optional !!

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