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Parma-wrapped lemon sole recipe

Parma-wrapped lemon sole recipe

  • Recipes
  • Diet & lifestyle
  • Vegetarian
  • Vegetarian meals

For this elegant dish, fillets of lemon sole are spread with a nutty herb filling, then rolled up in thin slices of Parma ham and baked with butter and white wine. Creamy mashed potatoes mixed with rocket and steamed asparagus spears are ideal accompaniments.

7 people made this

IngredientsServes: 4

  • 900 g (2 lb) floury potatoes, such as King Edwards, peeled and cut into large chunks
  • 8 very thin slices Parma ham, about 125 g (4½ oz) in total, trimmed of fat
  • 4 large lemon sole fillets, about 150 g (5½ oz) each, skinned
  • 90 g (3¼ oz) fresh wholemeal breadcrumbs
  • 75 g (2½ oz) chopped toasted hazelnuts
  • 2 tbsp chopped fresh coriander
  • 2 eggs, beaten
  • 4 tbsp white wine
  • 30 g (1 oz) butter
  • 100 ml (3½ fl oz) semi-skimmed milk
  • 2 tbsp chopped rocket
  • 500 g (1 lb 2 oz) asparagus spears
  • salt and pepper

MethodPrep:25min ›Cook:35min ›Ready in:1hr

  1. Preheat the oven to 190°C (375°F, gas mark 5). Put the potatoes into a large pan and pour over boiling water to cover. Cook over a moderate heat for about 15 minutes or until tender.
  2. Meanwhile, lay 2 overlapping slices of Parma ham on a board and place a fish fillet on top, skinned side up. Combine the breadcrumbs with the hazelnuts, coriander, eggs and a little pepper. Spread one-quarter of this mixture on top of the fish, pressing it over evenly. Carefully roll up the fish and ham like a swiss roll. Repeat with the remaining Parma ham, sole fillets and hazelnut filling.
  3. Arrange the fish rolls in a lightly greased ovenproof dish. Pour over the wine. Using 15 g (½ oz) of the butter, put a dab on top of each roll. Cover tightly with foil and bake for 20–25 minutes or until the fish will flake easily.
  4. Meanwhile, drain and mash the potatoes, then beat in the milk, remaining 15 g (½ oz) butter and the rocket, and season to taste. Transfer to a serving dish and keep hot. Steam the asparagus for about 4 minutes or until just tender.
  5. Serve the fish, cut into slices, on individual warmed dinner plates, with the asparagus and potatoes.

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Arugula: Health benefits and nutrition

Long gone are the days of iceberg lettuce salads: Leafy greens have cemented their place on nearly every menu. While kale has gotten the most attention, arugula also deserves a place on your plate. A staple in Mediterranean diets, arugula is one of the most flavorful leafy greens and is linked to a number of health benefits. Here’s everything you need to know to start appreciating—and enjoying—arugula.

Here’s everything you need to know to start appreciating—and enjoying—arugula.

Arugula is a leafy, dark-green vegetable. It’s part of the Brassica or cruciferous group, which also includes kale, broccoli, cauliflower, cabbage, and Brussels sprouts, explains Brigitte Zeitlin, MPH, RD, and owner of BZ Nutrition. Arugula’s thin leaves look delicate, but they have a strong, peppery taste.

At the grocery store, you’ll find arugula near herbs and other leafy greens, either in bunches or in a clamshell container. It's also often included in mixed salad blends. On a restaurant menu, arugula is sometimes listed as garden rocket, rocket, or roquette.

5 health benefits of arugula

Cruciferous veggies are linked to several body-boosting benefits, but simply adding a handful of arugula to a dinner won’t necessarily make a significant difference. To improve your health, try incorporating more produce overall to create a healthy diet.

People who eat diets rich in produce have a lower risk of many cancers, according to a research review published in the International Journal of Epidemiology . Veggies like arugula may be especially beneficial: “Cruciferous vegetables contain glucosinolates, compounds that play a role in protecting against certain cancers,” says Rahaf Al Bochi, RDN, LD, a spokesperson for the Academy of Nutrition and Dietetics . Many studies have confirmed a link between cruciferous veggies and a lower cancer risk, but more research is needed to determine if the benefits are truly unique to these particular vegetables.

Including more fruits and vegetables in your diet helps lower your risk of cardiovascular disease—and green leafy vegetables are the most protective of heart health, according to a study published in the Annals of Internal Medicine . That’s thanks in part to their high levels of folate , a B vitamin that helps break down an amino acid in the blood that increases the risk of heart disease and stroke.

3. Helps prevent osteoporosis

The National Osteoporosis Foundation recommends eating a diet rich in fruits and vegetables—and arugula is a wise pick to include. “Arugula is a good source of vitamin K, which helps build and maintain strong, healthy bones,” Zeitlin says. After all, low vitamin K intake is associated with low bone mineral density in women, according to a study published in The American Journal of Clinical Nutrition .

4. May reduce the risk of diabetes

More than 34 million Americans are living with diabetes and an estimated 88 million have prediabetes , according to the Centers for Disease Control and Prevention . But eating leafy green vegetables, like arugula, significantly lowers your risk of type-2 diabetes, according to a meta-analysis published in The British Medical Journal .

5. May improve athletic performance

While all vegetables contain dietary nitrate, arugula has one of the highest concentrations. Nitrates are compounds that help lower resting blood pressure and boost oxygen levels, which may improve exercise performance, according to recent research . (The studies on the link between nitrates and performance involved supplements—future research will need to determine if food-derived nitrate is just as effective.)

Arugula is nutrient-dense, meaning it delivers a number of key nutrients in few calories. A one-cup serving is only 5 calories and contains the following:

Nutrient Amount
Protein 0.5 g
Fat 0.1 g
Carbohydrates 0.7 g
Fiber 0.3 g
Calcium 32 mg
Iron 3 mg
Magnesium 9 mg
Potassium 74 mg
Vitamin C 3 mcg
Folate 19 mcg
Vitamin A 474 IU
Vitamin K 22 mcg

Recipes: Incorporating arugula into your diet

Leafy greens are super-versatile—and this one is no exception. Arugula has a peppery taste, so it pairs well with sweet and tangy foods, like watermelon and feta, says Leslie Fink, RD, nutritionist and recipe editor at WW. Want less bite? Look for baby arugula, as mature leaves have a more bitter taste.

Whether you enjoy it cooked or raw, this green is easy to incorporate into your daily meals. Check out these 23 delicious arugula recipes for ideas:


Seared tuna with sweetcorn, red pepper and lime salsa (page 93)

From Neven's Food from the Sun Neven's Food from the Sun by Neven Maguire

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  • Categories: Grills & BBQ Dips, spreads & salsas Main course
  • Ingredients: tuna fillets sweetcorn on the cob red peppers chilli oil red chillies limes mixed herbs

Parma-wrapped lemon sole recipe - Recipes


Fast Days

A lot of people are looking for ideas and inspiration for Fast Day meals, so here are some examples from my food diaries. The first 15 weeks and some more recent examples from my maintenance phase are now added at the end.

Calorie counts are for me, my husband usually has his extra calories at breakfast.

Apart from my first cup of tea with soya milk, I drink only water or herb tea or water with citrus/cucumber/mint during the day. No snacks before or after meals. I usually end the day with a cup of camomile tea.

days 1 and 3: 435 kcals

1 cup of Tea with Soya milk – 10 kcal
25g Porridge with 10 Raspberries – 103 kcal
Baked Salmon Parcels with Fennel, Spinach and Tomato & low fat Tartare sauce – 245 kcal
Steamed Broccoli and Carrots – 27 kcal
1 Satsuma – 50 kcal

day 2: 488 kcals

1 cup of Tea with Soya milk – 10 kcal
25g Porridge with 10 Raspberries – 103 kcal
60g smoked Salmon with 2 scrambled Eggs – 272 kcal
1/2 portion of fresh Fruit salad with a spoonful of Fromage Blanc – 74 kcal

day 4: 435 kcals

2 cups of Tea with Soya milk – 19 kcal
25g Porridge with 7 Blackberries – 107 kcal
Simple Vegetable Soup – 67 kcal
No-carb Chicken Caesar Salad – 242 kcal

day 5 : 398 kcals

1 cup of Tea with Soya milk – 10 kcal
25g Porridge with 9 Blackberries – 111 kcal
80g Smoked Haddock with Poached Egg and Spinach – 190 kcal
15g piece of Cantal Cheese – 50 kcal
30g Fromage Blanc with a small Satsuma – 47 kcal

day 6 : 517 kcal

1.5 cups of Tea with Soya milk – 14 kcal
25g Porridge with 9 Blackberries – 111 kcal
Baked Salmon Parcels with Fennel, Spinach and Tomato & low fat tartare sauce – 245 kcal
Steamed Broccoli and Carrots – 27 kcal
30g Fromage Blanc with 10g stem Ginger in syrup – 49 kcal

day 7: 445 kcal

1 cup of Tea with Soya milk – 10 kcal
1 scrambled Egg with a slice of low salt lean Ham – 121 kcal
Simple Vegetable Soup – 67 kcal
Baked Cod with Leeks and Cherry Tomatoes and a Spicy Cauliflower Sauce – 169 kcal
Steamed Broccoli and Carrots – 28 kcal
1/2 portion of fresh Fruit salad with 25g of Fromage Blanc – 50 kcal

day 8: 417 kcal

1 cup of Tea with Soya milk – 10 kcal
25g Porridge with 9 Blackberries – 111 kcal
100g Smoked Haddock with Poached Egg and Spinach – 190 kcal
small Satsuma – 26 kcal

day 9: 474 kcals

day 10: 515 kcal

1 cup of Tea with Soya milk – 10 kcal
25g Porridge with 9 Blackberries – 111 kcal
Simple Vegetable Soup – 67 kcal
62g Smoked Mackerel with Poached Egg and Spinach – 273 kcal
5 Spice Cherry Compote with Fromage Frais – 54 kcals

day 11 : 483 kcal

1 cup of Tea with Soya milk – 10 kcal
1 scrambled Egg with a slice of low salt lean Ham – 121 kcal
Simple Vegetable Soup – 67 kcal
80g Asian Poached Chicken – 132 kcal
Vegetable Salad with Vietnamese Dressing – 108 kcal
30g Fromage Blanc with a few Cherries – 35 kcal

day 12 – 488 kcal

1 cup of Tea with Soya milk – 10 kcal
25g Porridge with 9 Blackberries – 111 kcal
Carrot and Coriander Soup – 85 kcal
Salmon Teriyaki with mixed steamed Vegetables – 231 kcal
Kiwi and Satsuma salad with Fromage Blanc – 51 kcal

day 13 – 496kcal

1 cup of Tea with Soya milk – 10 kcal
Scrambled Egg with 46g Smoked Trout – 139 kcal
Watercress Soup – 57 kcal
Thai style Salmon Patties with pickled Carrot and Cucumber
1/2 square 0% Cream Cheese on Celery – 10 kcal
Fresh Pineapple with a spoonful of Fromage Blanc – 39 kcal

day 14: 488 kcal

1 cup of Tea with Soya milk – 10 kcal
25g Porridge with 10 Blackberries – 113 kcal
Crudités with Hummus – 95kcal
Lamb and Vegetable Stir Fry with Feta – 239 kcal
50g 0% Fromage Blanc with toasted Almond flakes – 31 kcal

day 15 – 484 kcal

1 cup of tea with soya milk – 10 kcal
Scrambled Egg with 46g Smoked Trout – 139 kcal
Watercress Soup – 57 kcal
Chicken with Pesto Tomatoes and Steamed Broccoli – 222 kcal
Chocolate Pear Crisp (mini) – 56 kcal

day 16 – 476 kcal

1 cup of Tea with Soya milk – 10 kcal
25g Porridge – 93 kcal
Simple Vegetable Soup – 67 kcal
100g Smoked Haddock with Poached Egg and Spinach -203 kcal
100g Mocha Dessert – 123kcal

day 17 – 486 kcal

1 cup of Tea with Soya milk – 10 kcal
Scrambled egg and smoked trout – 139 kcal
Watercress soup – 57 kcal
Marinated Tuna with bean shoot, swiss chard and mushroom stir-fry and steamed asparagus – 195 kcals
Baked Pears with Amaretti Crumble

day 18 – 511 kcal

1 cup of Tea with Soya milk – 10 kcal
Porridge with Blackberries – 113 kcal
Hot and Sour Chicken and Mushroom Soup – 106 kcal
Thai style Salmon Cakes with Carrot and Cucumber ribbons – 235 kcal
Fromage Blanc with Crystallised Ginger – 47 kcal

day 19 – 534 kcal

1 cup of Tea with Soya milk – 10 kcal
dry fried egg with grilled tomato and 1 rasher back bacon – 139 kcal
Simple Vegetable Soup – 67 kcal
Haddock in a Saffron Sauce with cauliflower rice and baby broad beans – 229 kcal
Fromage blanc with raspberries – 80 kcal

day 20 – 460 kcal

porridge (very small bowl) – 53kcal
Hot and Sour mushroom soup – 106 kcal
Teriyaki Salmon with steamed vegetables – 207 kcal
Fromage Blanc with raspberries and ginger – 94 kcal

day 21 – 494 kcal

Scrambled Egg with Smoked Trout (40g) – 130 kcal
Watercress Soup – 57 kcal
Cod in a Mustard Masala with Kachumber Salad and Carrot & Cumin Salad – 234 kcal
Plum Kulfi made with Fromage Blanc with stewed Plums – 73kcal

day 22 – 470 kcal

Porridge (15g raw) with 1 prune – 68 kcal
Vegetable Soup – 67 kcal
Salmon Stuffed with Capers and Pine Nuts, with steamed vegetables – 215 kcal
Fromage Blanc (50g) with 10 Cherries and 1/2 a crumbled Amaretti – 120 kcal

day 23 – 503 kcal

Scrambled Egg with 30g of smoked trout – 117 kcal
Watercress Soup – 57 kcal
Sole with a lemon and caper dressing, steamed vegetables and cauliflower mash – 213 kcal
Rhubarb and Strawberry Compote with Soya Custard – 116 kcal

day 24 – 483 kcal

no breakfast
Spring Minestrone soup – 102 kcal
Salmon fillet with pesto served with Parma-wrapped Pumpkin and steamed vegetables – 237 kcal
Skinny Tiramisu – 144 cal

day 25 – 461 kcal

Poached Egg with Grilled Tomato and 1 rasher back Bacon – 139 kcal
Celery & Mushroom Soup – 46 kcal
Teriyaki Tuna with steamed vegetables and Salad – 221 kcal
Fromage Blanc (100g) with 50g fresh strawberries – 65 kcal

day 26 – 490 kcal

Plain yogurt with 3 Prunes – 100 kcal
Vegetable Soup – 67 kcal
Thai style Beef Salad with Spinach Soufflé -197 kcal
Plums with Ginger and Vanilla Ice Cream – 124 kcal

day 27 – 494 kcal

Scrambled Egg with 30g Smoked Trout – 117 kcal
Pea, Lettuce and Sorrel Soup – 120 kcal
Salmon Filet (85g) with low calorie tartare sauce and vegetables – 158 kcal
Rhubarb compote with fromage blanc and strawberries – 109 kcal

day 28 – 434 kcal

Plain yogurt with 3 prunes – 100 kcal
Vegetable Soup – 67 kca
Smoked Haddock (70g) with Poached Egg and Spinach – 168kcal
Fromage Blanc with crystallised ginger – 89 kcal

day 29 – 466 kcal

Scrambled Egg with 30g Smoked Trout – 117 kcal
Vegetable Soup – 67 kcal
No-Carb Chicken Caesar Salad – 241 kcal
Strawberries (50g) with Fromage blanc (30g) – 31 kcal

day 30 – 409 kcal

Plain yogurt with 2 prunes – 85 kcal
Vegetable Soup – 67kcal
Baked Salmon with Steamed vegetables – 255 kcal
Pineapple with Fromage Blanc – 87 kcal

Maintenance

After about 4 months, I stopped having breakfast. I found that I didn’t feel any more hungry without it and it gave me a little more flexibility with my evening meal.

Summer Supper 445 kcal

Roasted Tomato and Garlic Soup 60kcal (with a cracker or crispbread +30kcal)
BBQ Tuna Kebab, with slices of red pepper, red onion and courgette, marinated in garlic, ginger, chilli, tamari and toasted sesame oil 150kcal
Summer Squash Rosti 150 kcal
Steamed Green Beans 25 kcal
1/4 charentais melon 30kcal

Light and Lovely 490kcal

1/4 Charentais Melon with crumbled goats cheese, cucumber and sundried tomatoes with balsamic vinaigrette 105kcal
Salmon fillet stuffed with capers, pine nuts, parsley and lemon 150kcal
on a bed of baked aubergine and steamed veg 50 kcal
with a mixed side salad 15kcal
Blackberry and apple compote with crystallised ginger 115kcal
with a spoonful of fromage blanc 55kcal

Quick and Easy 500

Spanish 2 egg Omelette with chorizo, ham, courgette, green beans and grated cheese 350kcal
Mixed Salad with balsamic vinaigrette 50kcal
Stoned plums cooked in a teaspoonful of ginger syrup 50kcal
served with a spoonful of fromage blanc 50kcal


Food is good

We asked Mark for recommendations for other places to eat while in Lyme, and he got the waiter to put a call through to book us a table for the following night at his mate Anthony’s place. Which again was a kindness, as I got the impression if we’d made the call ourselves we would have been told they were fully booked, which, to be fair, they were. The only problem was that the next day, we did we knew neither where the restaurant was, nor what it was called. Becca, to her credit, remembered at least that Mark’s mate’s name was Anthony – I thought it was probably Alastair. So, after a fruitless hour or two in the afternoon, wandering the streets of Lyme, looking out for a place that might belong to an Anthony, or an Alastair, a small place, with a limited but ever changing menu, I had to return, rather sheepishly, to Hix and ask if they remembered where it was they had booked us into, what it was actually called, which turned out to be the Mill Tea and Dining Room, and how to find it.

Even once, thanks to the very nice lady at Hix, we’d established all of that, our plan was further complicated by our hooking up with our very good friends Sarah and Jimmy who were in the area house hunting, having made the momentous decision to leave London and move their family down to the West Country where Jimmy has been offered a job teaching Art. So now, in an ideal world, we wanted to change our late booking for a table for two, in a small restaurant that was already fully booked, into a table for four, at a couple of hours notice. Here again it probably played in our favour that the booking had come via Mark Hix, and therefore we were mistaken for much more important people than I, at least, actually am. I like to think though that it was more to do with the kindness, generosity and enthusiasm of Anthony and his partner, whose name I had erroneously convinced myself was actually Cleopatra (having been told it while concentrating hard on memorising the mildly convoluted directions for finding the restaurant), and their informal, slightly ad-hoc way of doing things.

Either way, when we called in at around 7.30 ahead of our booking at 9 to see if it might be possible to add two more people, ‘Cleopatra’ showed me the table they had prepared for Becca and I, which was not actually in the restaurant itself, but through a set of French windows leading into the art gallery next door, and said that if Sarah and Jimmy were happy to join us for drinks there, we could wait for a table for four to become free, which would probably be around 9.30. When we returned at 9, none of the tables of four in the tiny dining room looked likely to clear any time soon, but a garden table and chairs had been brought into the gallery and set up alongside the previously laid table, and we were more than happy to settle ourselves in there for the duration. As it turned out it wouldn’t be for the duration, we would decamp from the gallery to the dining room between starters and mains, but that was all part of the evening’s charm. It was too social – and, I admit, boozy – an evening to do the food justice in anything that tried to pass itself off as a proper restaurant review here, but all the food we were served was genuinely excellent, and the service - from ‘Cleopatra’, who was running the floor on her own, so it was as well that she appeared slightly hyperactive – was both exceptional and exceptionally eccentric (they use the word themselves on their website, so I feel confident of causing no offence. My apologies if that confidence is misplaced, there is certainly none intended) and indeed entertaining. I can’t remember the last time dinner at a restaurant was quite so much actual fun. And, at forty quid a head, with home made sloe gins on the house at the end - to make up for the improvised table arrangements when it had been entirely us putting them to trouble and not at all the other way round – it came to terrific value for money, however you measured it.


Dinner #2

Seasoned Pork with Lemon Couscous

  • 4 teaspoons olive oil
  • 1 ½ cups coarsely chopped, unpeeled eggplant
  • 1/2 cup chopped red onion (1 medium)
  • 1 garlic clove, minced
  • 4 – 1/2 inch thick boneless pork loin chops
  • 1 teaspoon dried Italian seasoning
  • 1 ¼ cups reduced-sodium chicken broth
  • 1/4 cup oil-packed dried tomatoes, drained and chopped
  • 3/4 cup whole wheat couscous
  • 1 teaspoon finely shredded lemon peel
  • 1 tablespoon lemon juice
  • 1/4 teaspoon salt
  • 1 cup coarsely chopped fresh spinach

In a large skillet heat 2 teaspoons of the oil over medium heat. Add eggplant, garlic and red onion cook about 5 minutes or until vegetables are tender, stirring occasionally. Remove to a bowl.

Meanwhile, trim fat from the chops. Sprinkle chops with Italian seasoning.

Heat the remaining 2 teaspoons oil in the skillet over medium-high heat. Add chops reduce heat to medium. Cook for 5 to 6 minutes or until just pink in the center (145 degrees F on an instant read thermometer), turning once. Remove from heat let rest in the pan for 3 minutes. Place pork chops on a platter and cover with foil.

Return eggplant mixture to the skillet and add broth and dried tomatoes. Bring to boiling. Stir in couscous, lemon peel, lemon juice and salt remove from the heat. Let stand, covered, for 5 minutes. Stir in spinach. Divide couscous mixture among serving plates. Top with chops.


Italian Hazelnut Bread

  • 9 ounces lukewarm water
  • 1 1/2 tablespoons extra-virgin olive oil
  • 1 tablespoon granulated sugar
  • 1 teaspoon salt
  • 3/4 cup toasted and coarsely chopped hazelnuts
  • 1 cup white whole wheat flour
  • 1 1/4 cups bread flour
  • 2 tablespoons vital wheat gluten
  • 3 teaspoons instant active dry yeast

In the bowl of a stand mixer, place all the ingredients. Using the paddle attachment mix until a rough dough forms and all the flour is moistened.

Switch to the dough hook. Increase the speed to medium-low and knead for 6 to 8 minutes, or until the dough is smooth and elastic it should clear the sides of the bowl.

Add the hazelnuts and mix just until integrated into the dough.

Transfer the dough to a large, lightly oiled bowl. Cover tightly with plastic wrap and let sit at room temperature until nearly doubled in size, about 60 minutes.

Lightly grease a baking sheet or line it with parchment. Preheat the oven to 475º F.

Remove the plastic wrap from the bowl and turn the dough out onto a lightly floured work surface. Fold the dough over itself, as though you were folding a letter: 1/3 over the center, then the opposite 1/3 over that.

Lastly, fold dough in half again, perpendicular to the first folds (like you’re folding the letter in half) and shape into a round ball. Transfer to the prepared pan.

Cover loosely with plastic wrap and let rest 10 minutes. Using a sharp serrated knife with as little pressure as possible, make a slash lengthwise along the top of the loaf.

Spray or sprinkle dough with water and transfer to the hot oven.

Bake at 475º F for 10 minutes and spray with water again. Reduce the oven temperature to 425º F, and continue to bake for about 30 minutes more, or until deep golden brown and a thermometer inserted into the center of the loaf reads 200º F. Remove to a wire rack to cool completely before slicing.

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Last month we launched our brand new House Proud Innovators Scheme. We have teamed up with 15 bloggers who are going to road test some of our latest products every month. A big thank you to our old friend and newly appointed innovator Cheryl from Madhouse Family Reviews. We managed to persuade her to take on one of her least favourite chores &ndash ironing, to test out the Morphy Richards Comfigrip Iron. This is what she thought. To read Cheryl&rsquos original post click here.


Watch the video: Ένα υπέροχο γλυκό με άρωμα λεμονιού. Φανταστικό Κορμό λεμονιού. Κανείς δεν μπορεί να αντισταθεί!! (December 2021).