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Baked Sole and Prawns

Baked Sole and PrawnsRecipe courtesy of Seafish, the UK Sea Fish Industry Authority.

Recipe Ingredients:

4 (6-ounce) lemon sole fillets, skinned
4 ounces cooked, peeled prawns
4 tablespoons ready-prepared white wine sauce
Salt and ground black pepper to taste

Cooking Directions:

  1. Preheat oven to 375°F (190°C).
  2. Place the fillets on a board with the skinned side uppermost.
  3. Divide the prawns between each fillet, placing them at the head end. Roll up from head to tail and arrange in an oven-proof dish standing on their ends.
  4. Pour the sauce around the fish and season. Cover and bake for 15 to 20 minutes.
  5. Serve with creamed potatoes and vegetables, if desired.

Makes 4 servings.

Nutritional Information Per Serving (1/4 of recipe): Calories: 178; Total Fat: 4g; Total Carbs: 1g; Fiber: 0g; Protein: 35g.

"From sea to plate, Seafish delivers expert knowledge, skills and support which help the UK seafood industry secure a sustainable and profitable future."

Recipe and photograph courtesy of Seafish, the UK Sea Fish Industry Authority