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| Recipe of the
Month - November 2004 |
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| Fillets of Fish
with Lemon and Pepper Sauce |
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Preparation and cook time: Up to 30
minutes
Serves: 4
Ingredients
400g coley fillets
25g butter
15g butter
1 small onion, finely chopped
2 small yellow peppers,
without the seeds and finely chopped
1 clove garlic, finely chopped
2 x
5ml spoons fresh thyme, finely chopped
150ml dry white wine
150ml water
1 vegetable stock cube, crumbled
5ml spoon caster sugar
2 x 15ml
spoons lemon juice
5ml spoon lemon zest
freshly ground black pepper
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| Method: |
| 1. |
To cook the fish, heat the butter in a
frying pan. Add the fish and cook gently for about 7-8 minutes on each side if
frozen, and 4-5 minutes if defrosted. |
| 2. |
For the sauce, melt the butter in a
saucepan. Then add the onion and pepper and cook gently for 5 minutes. Then add
the garlic. |
| 3. |
Add the fresh thyme, white wine, water,
stock cube, sugar, lemon juice and zest, bring to the boil. Turn down the heat
and simmer for 15 minutes until the peppers are soft. |
| 4. |
Place the mixture in a blender or
liquidiser and blend until smooth. Then pass the mixture through a sieve and
season to taste with black pepper. Reheat before serving with the fish. |
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Nutrition Info (per serving)
219
calories
10 g fat |
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