Photo: Ernest Porzi
Stuffed lemon sole with coconut sauce, mixed pepper couscous and sugar snap peas
24 ingredients
30 min + 1 hr
Serves 1
openrecipes
This recipe was cooked by amateur chefs as part of the BBC's Step Up to the Plate television programme.
Estimated Nutrition (whole recipe, rough)
1575
Calories
52g
Protein
73g
Fat
183g
Carbs
Counts 18 of 19 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 18 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Coconut | 1/2 cup shredded (40g) | 283 |
| Couscous | 1 cup cooked (157g) | 176 |
| Mascarpone | 2 tbsp (28g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Shrimp | 100g cooked | 99 |
| Cream | 1 tbsp (15ml) heavy | 51 |
| 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 |
| Lime | juice of 1 lime (44ml) | 11 |
| Chili | 1 tsp (2.7g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Tarragon | 1 tsp dried (0.5g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Water | 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
- salt and freshly ground black pepper
- 3 tbsp water
- handful spinach
- 4 tbsp mascarpone
- 6 large prawns
- 50g/2oz Gruyère
- 2 tbsp white breadcrumbs
- 125ml/4½fl oz coconut milk
- 1 sachet creamed coconut
- 1 tsp double cream
- 1 tbsp fresh tarragon
- 1 lime
- 1 tbsp olive oil
- ¼ green pepper
- ¼ red pepper
- ¼ yellow pepper
- 2 spring onions
- 1 red chilli
- 1 green chilli
- 100g/3½oz couscous
- 1 lime, zest
- 200g/7oz sugar
- 2 tbsp butter
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