Photo: Anna Pelzer
Poached megrim sole, seaweed butter sauce, warm quinoa and sea herb salad
28 ingredients
30 min
Serves 4
openrecipes
Megrim sole is abundant in British seas and is less expensive than its cousins Dover and lemon sole. Served here with a sea herb salad, it’s the perfect dish to make the most your seaside foraging bounty.
Estimated Nutrition (whole recipe, rough)
817
Calories
36g
Protein
35g
Fat
89g
Carbs
Counts 19 of 21 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 19 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Quinoa | 1 cup cooked (185g) | 222 |
| Salmon | 100g cooked | 208 |
| Butter | 1 tbsp (14g) | 102 |
| Cream | 1 tbsp (15ml) heavy | 51 |
| Onion | 1 medium (110g) | 44 |
| Beet | 1/2 cup (85g) | 35 |
| Plum | 1 medium (66g) | 30 |
| Fennel | 1/2 bulb (87g) | 27 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Shallot | 1 tbsp minced (10g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Seed | not in our table | 0 |
| Flower | 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
- 2 x megrim
- 20g/½oz dashi powder (available in Japanese grocers and online)
- 750ml/1⅓ pint fish stock
- salt and freshly ground black pepper
- 150g/5½oz unsalted butter
- 1 shallot
- ½ bay leaf
- 2 whole peppercorns
- 50ml/2fl oz white wine
- 25ml/1fl oz white wine vinegar
- 4 tbsp double cream
- 150g/5½oz unsalted butter
- 3 sheets nori
- 250ml/9fl oz fish stock
- 10g/¼oz dashi powder
- 100g/3½oz quinoa
- 5g/⅛oz fennel seeds
- 3g black onion seeds
- pinch fennel pollen (available online)
- 1 plum tomato
- 1 lemon
- ¼ cucumber
- ¼ red onion
- 2 tbsp chopped parsley
- 2 tbsp chopped wild garlic
- 30g/1oz samphire
- 2 tbsp chopped sea beet
- three-cornered leek flowers, to garnish
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