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Sole bon femme

Recipe from: 28 October 2010

Ingredients 21
Servings 4
Time 15 mins


  • The stock:
  • 1
    prawns cleaned and removed from the shells which you put into a bowl
  • 2
    carrots roughly chopped
  • 1
    onion roughly chopped
  • 2
    sticks of celery roughly chopped
  • A few pepper corns and some sea salt
  • Cheese sauce:
  • Baby button mushrooms
  • 4
    garlic finely chopped
  • Butter
  • 8
  • 1
    prawn stock
  • 800
    milk, low fat or full cream
  • 1/2
    glass of dry white wine
  • 3
    grated cheese
  • 4
    bay leaves
  • 2
    chicken cubes
  • Black pepper or white pepper
  • 1/2
  • The soles:
  • 1
    fresh East Coast sole per person


1 hour

Firstly – we are going to make a stock from the discarded prawn shells.
Pop the whole lot (prawn shells) in a pot. Just about cover with some cold water and bring to the boil.
Once it’s boiling – skim off the scum with a soup ladle and reduce until you have about 1 cup of prawn stock left.
Place the cleaned whole prawns into a glass dish.
Season with some smoked paprika, salt and pepper and set aside.

In a large heavy based pot, melt 200g of butter add the garlic and button mushrooms and fry until lightly brown then add the dry white wine and reduce until it’s almost gone. Drain the mushrooms from the butter and set aside.
In the same pot add the flour and a little bit more butter and stir constantly until the flour is cooked. The flour will go quite dark – don’t worry this is exactly what you are after.
Add the bay leaves; chicken cubes; plenty of pepper and a good grinding of nutmeg (about ½ tsp) and stir in well.
Now start adding your liquids, firstly the prawn stock – little by little and using a whisk stir constantly.
Now add about 800ml of milk – again – little by little. Keep stirring, this is the critical stage and you don’t want lumps.
I add the milk on a low heat until it’s all in and only then do I turn up the heat to cook the sauce.

Once the milk is all in add as much grated cheese as you feel necessary.
The sauce should by nice and cheesy so don’t hold back – now add back the baby mushrooms and cook until the sauce has fully thickened.
Your sauce should be nice and thick because the moment that you add your prawns they will release some liquid into the sauce and thin it down a bit. So don’t start off with a thin cheese sauce or you will end up with watery sauce.

Coat the soles with some flour that has been seasoned with salt; pepper and paprika.
Pan fry them until cooked and still juicy and tender.
Transfer them to an oven proof serving dish.
Spoon over enough sauce to cover the soles and sprinkle with some grated parmesan cheese.
Place until a hot grill and lightly brown.

For more of Janice Tripepi's recipes click here...


Read more on: fish/seafood

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