Calories: 222 Preparation: 15 mins Cooking: 10-15 mins Serves: 4
1 tbsp olive oil
4 spring onions, sliced
2 (100g) bags watercress, roughly chopped
1/2 tsp freshly grated nutmeg
2 tbsp creme fraiche
8 small lemon sole fillets, skinned
2 tbsp wholemeal breadcrumbs
2 tbsp freshly grated Parmesan cheese
Heat the oil in a large pan, add the onion and watercress and cook over a high heat for 1 min. Add the creme fraiche and cook for 1 minute or until wilted. Add the nutmeg and season to taste. Cool slightly.
Place the sole fillets skinned side up on a board, divide the watercress mixture between them, spreading it along the length of each fillet. Roll up to enclose the filling and secure with cocktail sticks. Place in an ovenproof dish and scatter over the breadcrumbs and cheese. Bake at 200C/Fan 180C/Gas Mark 6 for 10mins until the fish is cooked through and opaque in the centre. Remove the cocktail sticks before serving with new potatoes.
Use other flat white fish fillets such as plaice or dabs if you prefer.
Fat: 10.1g Saturated Fat: 3.8g Carbohydrate: 3g Protein: 29.9g Fibre: 1.1g Salt: 0.56g