Monday, March 12, 2012

Baked Dover Sole in White Sauce with Spinach and Rice

My husband and I like fish, and Dover sole has the advantage of having low mercury levels. It's often inexpensive, too. This dish calls for a white sauce similar to the cream sauce I make with the chicken penne recipe I posted a while back. I like to make spinach and white rice with it and pour the sauce over both.

You will need:

1 lb Dover sole fillets
1 quarter of a lemon
1 cup whole plain yoghurt
2 tablespoons mayonnaise (I like the kind made with olive oil--less fat)
3-4 sprigs of fresh thyme
1 1/2 cups of white jasmine rice
1 box (10oz) of frozen, chopped spinach

rice cooker
nonstick cooking spray
baking dish
small bowl
silicone spatula
2 to 4 quart pot with lid

Preheat the oven to 400 degrees.

Start the rice in the rice cooker. I put in a ratio of about 1:1.25 rice to water, so in this case, 1 1/2 cups of rice and just under two cups of water. If you do not have a rice cooker, follow the directions on the rice package.

Spray the baking dish with the nonstick cooking spray. Lay the filets in the dish as evenly as possible. Try to avoid making any part thicker than the rest, so that it will bake evenly. Squirt lemon juice from the lemon quarter over the fish. Sprinkle salt over it.

In the small bowl, mix the plain yoghurt and mayonnaise with the whisk until fully blended. With the spatula, scrape the sauce over the fish, and spread it so that it covers all of the fish. Run your fingers down the sprigs of thyme (against the angle of the leaves) to pull the leaves off, and sprinkle over the white sauce. Put it in the oven, and set a timer for 14 minutes.

Put the frozen chopped spinach in the pot, placing the lid on top, and heat on medium to medium high, flipping the block of spinach every so often until it comes apart. After that, stir it every couple of minutes. If it starts to stick to the bottom of the pot, lower the heat.

The rice should be done about at the same time as the fish and spinach. Start by pouring off the water that will have melted in the spinach, using the strainer. Then remove the fish from the oven. You can test it to make sure it's done by inserting a fork. If it's done the flesh of the fish will come apart easily--underdone fish will resist.

Plate the rice and spinach, then the fish, so you can scoop up white sauce from the fish and pour it on top of the rice and spinach. Serves 2-3 people. Enjoy!

If you try one of my recipes, please leave a comment and tell me how it turned out!

No comments:

Post a Comment