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Fillets of Sole with Melon and Mint Sauce Recipe

Fillets of Sole with Melon and Mint Sauce Recipe-low fat diet food

PREP TIME: 20 min
COOK TIME: 10 min
READY TIME: 30 min
CALORIES: 230 Kcal

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  • 4 fillets of sole, halved
  • 2 tablespoons chopped mint
  • 300 ml (½) pint dry white wine
  • 1 Charentais melon, halved and seeded
  • 150 ml (¼) pint natural yogurt
  • Salt and pepper
  • Sprigs of fresh mint, to garnish


1 Season the sole fillets with salt and pepper and sprinkle with half of the mint. Roll up each fish fillet and secure with wooden cocktail sticks. Place the fish rolls in a deep frying pan and sprinkle over the remaining mint. Add the white wine. Cover the pan and poach gently for about 8 minutes, until the fish is tender.

2 Meanwhile, using a Parisian cutter or melon ball cutter, scoop the melon flesh into small balls. Cut out any remaining melon flesh attached to the skin.

3 Carefully drain the rolled fillets, place on a warm serving dish and keep warm. Remove the cocktail sticks.

4 Boil the poaching liquid with the remnants of melon flesh until well reduced and whisk until smooth. If necessary, puree in a food processor or blender.

5 Stir in the yogurt and heat the sauce through gently. Season with salt and pepper and spoon over the cooked fish. Garnish with the melon balls and sprigs of mint.


  • Calories: 230 Kcal
  • Protein: 29 g
  • Fat: 3 g
  • Carbs: 12