Photo: Ernest Porzi
Lemon sole with coconut sauce and mixed pepper couscous
26 ingredients
30 min + 1 hr
Serves 1
openrecipes
Estimated Nutrition (whole recipe, rough)
1216
Calories
68g
Protein
70g
Fat
83g
Carbs
Counts 15 of 16 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Coconut | 1/2 cup shredded (40g) | 283 |
| Couscous | 1 cup cooked (157g) | 176 |
| Chicken | 100g cooked | 165 |
| Mascarpone | 2 tbsp (28g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Shrimp | 100g cooked | 99 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Lemon Sole | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 large lemon sole
- 1 tbsp extra virgin olive oil
- salt and freshly ground black pepper
- 50g/1¾oz couscous
- ½ red pepper
- ½ green pepper
- small bunch fresh coriander
- 2 tbsp extra virgin olive oil
- 1 chicken stock
- salt and freshly ground black pepper
- 1 tbsp extra virgin olive oil
- 1 tbsp butter
- ½ yellow pepper
- ½ red pepper
- ½ green pepper
- 50g/1¾oz sugar
- 1 spring onion
- 2cm/¾in piece fresh ginger
- 100ml/3½fl oz coconut milk
- 100ml/3½fl oz coconut cream
- 5 prawnprawns
- 75g/2¾oz mascarpone
- small bunch fresh coriander
- salt and freshly ground black pepper
- 1 tbsp extra virgin olive oil
- 5 king prawns
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcfood ·
Recipe sourced from
openrecipes