Poached Sole Fillet with Saute Spinach in Cream Sauce
Gabriel Tak-Kiu PUN, accredited Practising Dietitian (Australia) and Dietitian of Hong Kong Dietitians Association, said, "Compared with traditional cream sauce, the sauce made with low fat milk in this recipe contains at least 3 times less fat, Yet, it is still able to retain a smooth mouthfeel. White mushroom contains more glutamate which can enhance the ‘umami’ (savory) flavor of the dish, so less salt is needed for seasoning."
Ingredients: (Serve 1)
| Sole fillet | 80 g |
| Spinach | 60 g |
| Fresh white mushroom | 20 g |
| Fresh tomato dices (peeled) | 20 g |
| Orange juice (freshly squeezed) | 30 g |
| Minced onion | 10 g |
| Low-fat milk | 20 g |
| Orange | 8 segments |
Seasonings:
| Salt | 1 g |
| Canola oil | 3 g |
Cooking Method:
| 1. | Poach the sole fillet with water. Set aside. |
| 2. | Heat wok. Stir-fry the spinach, fresh white mushroom and fresh tomato dices until done. Set aside. |
| 3. | Cook the freshly squeezed orange juice, minced onion and low-fat milk with salt. Blend to make a sauce. Set aside. |
| 3. | Top the sole fillet with spinach, fresh white mushroom, fresh tomato dices and orange flesh. Add the sauce and serve. |
Per serving:
| Energy (kcal) | 193 |
| Carbohydrate (g) | 24 |
| Protein (g) | 15 |
| Fat (g) | 5 |
| Sugar (g) | 17 |
| Sodium (mg) | 683 |
The energy and nutrient content are estimated according to the information compiled from the USDA Nutrient Data Laboratory. Values are for reference use only.
This recipe is provided by YOHO Midtown Club Midtown (Members Only).
Extract from CookSmart, Issue 22
