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.
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
1 tin cannellini beans
1 tsp rapeseed oil
1/2 (half) red onion
4 cloves garlic
30g black pudding
1/2 (half) tin tomatoes
1 tsp tomato puree
1 tsp capers
50ml white wine
- Preheat the oven 200oC / Gas 8
- 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
- Dice the onion & garlic.Cut the pudding & chorizo into small cubes.
- Open the tin of cannellini beans – rinse through with cold water.
- Heat 1 tsp rapeseed oil – saute the onion, garlic, chorizo & black pudding for a couple of minutes.
- 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.
- Add in the beans, tomatoes, tomato puree, saffron & capers. Add in 100mls water – gradually as you need it. Allow to simmer for 20mins.
- Lightly oil a baking sheet and pop in the oven to warm for few minutes. Dice the 25g black pudding.
- 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.
- 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 !!