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| Fillets of Fish with
Lemon and Pepper Sauce |
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Overall preparation time: 30 min
Serves:
4
Description: The combination of lemon and pepper blends
well with the distinct flavour of the fish.
Per serving:
219 calories , 10 (g) of fat |
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| Ingredients |
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For the
fish:
400g (13oz) coley
fillets
25g (1oz) butter
For
the sauce:
2 tablespoons lemon
juice
1 teaspoon lemon
zest
freshly ground black
pepper
150ml (� pint) water
1
vegetable
stock cube, crumbled
1 teaspoon caster
sugar
1 clove
garlic, finely chopped
2 teaspoons fresh thyme,
finely chopped
150ml (� pint) dry white
wine
15g (�oz) butter
1
small onion,
finely chopped
2 small yellow
peppers, deseeded and finely chopped
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| Instructions |
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To cook the fish,
heat the butter in a frying pan add the fish and cook gently for
approximately 7-8 minutes on each side if frozen and 4-5 minutes if
defrosted.
For the sauce, melt the butter in a saucepan
and add the onion and pepper, cook gently for 5 minutes then add the
garlic.
Add the fresh thyme, white wine, water, stock
cube, sugar, lemon juice and zest, bring to the boil, reduce the
heat and simmer for 15 minutes until the peppers are
soft.
Place the mixture in a blender or liquidiser and
process until smooth, pass through a sieve and season to taste with
black pepper. Reheat before serving with the
fish.
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