Pork Goulash

Pork Goulash

 

A pork goulash that all the family can enjoy and only takes forty minutes. Strips of pork tenderloin seasoned with paprika and cooked with red peppers, tomatoes and onions.

 

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Pork Goulash
Prepares: 4 servings
 
  • Preparation time: 20 minutes
  • Cooking time: 20 minutes

  • Ingredients
  • 1 tbsp olive oil
  • 1 onion, finely sliced
  • 450g (1 lb) pork tenderloin/fillet, cut into strips
  • 1 tbsp paprika
  • 1 tbsp flour
  • 2 tbsp tomato purée/paste
  • 2 x 400g tins chopped/diced tomatoes or 1 x 28 fl oz can
  • 2 red bell peppers, deseeded and cut into strips
  • salt and freshly ground black pepper
  • chopped coriander to garnish
  • 4 tbsp Greek yogurt

  • To serve
  • rice

  • You will also need a large sauté pan.


  1. Method
  2. Heat the oil in the pan and add the onions. Cook over a medium to low heat for about 10 minutes until golden, stirring them frequently.

  3. Add the pork strips and sauté for a further 5 minutes, turning to brown on all sides.

  4. Now stir in the paprika, flour and tomato purée/paste and cook for 1 minute.

  5. Then stir through the tomatoes, peppers, 2 tablespoons water, and season. Simmer for 5 minutes, stirring occasionally.

  6. Spoon the goulash amongst four warmed plates or bowls, and garnish each one with a little chopped coriander and a tablespoon of yogurt in the centre.

  7. Serve with rice.

Updated: October 26, 2018

Baked Sole with Cream and Parmesan

Baked Sole with Cream and Parmesan

 

This is a really delicious fish dish that is easy to prepare and bakes in only 15 minutes. The fish is baked with lemon and cream and topped with Parmesan cheese.

 

Baked Sole with Cream and Parmesan
Prepares: 4 servings
 
  • Preparation time: 20 minutes
  • Cooking time: 15 minutes

  • Ingredients
  • 8 small or 4 large sole fillets (or other flat fish), 675g (1 lb 8 oz), skinned
  • 240ml (8 fl oz) double cream/whipping or heavy cream (1 cup)
  • 85g (3 oz) Parmesan cheese, coarsely grated (¾ cup)
  • 1 lemon, juice only
  • 1 garlic clove, peeled and finely chopped
  • 2 tbsp flat-leaf parsley, finely chopped

  • You will also need a 27 x 20 cm (11 x 8 inches) ovenproof dish.


  1. Method
  2. Preheat the oven to 220°C (425°F) (gas 7)

  3. Grease the ovenproof dish with butter, then lay the fish in a single layer in the dish with their thin ends tucked under so the fish will cook evenly.

  4. Now spoon the lemon juice over the fish.

  5. In a separate bowl or jug, combine the cream, garlic and parsley. Pour evenly over the fish.

  6. Top with the Parmesan, sprinkling it over so it completely covers the fish and cream.

  7. Bake in the oven for 15 minutes until the top is starting to brown and the fish is cooked through.

 

Salmon Provençale

Salmon Provençale

 

Salmon Provençale is a super tasty dish. Salmon fillet is roasted with baby potatoes, sweet cherry tomatoes, courgettes and olives tossed in olive oil and herbes de Provence.

 

Salmon Provençale
Prepares: 4 servings
 
  • Preparation and cooking time: 50 minutes

  • Ingredients
  • 565g (1 lb 4 oz) salmon fillet, skinned and cut into 4 portions
  • 450g (1 lb) baby potatoes (about 9)
  • 2 courgettes/zucchinis
  • 450g (1 lb) cherry tomatoes (about 16)
  • 20 black olives, pitted (optional)
  • 3 tbsp olive oil
  • 3½ tsp herbes de Provence
  • salt and freshly ground black pepper

  • You will also need a large heavy based baking tray/sheet.


  1. Method
  2. Preheat the oven to 200°C (400°F) (gas 6).

  3. While the oven is heating up, place the baking tray/sheet in the oven to get hot.

  4. Brush the hot tray/sheet with a little olive oil.

  5. Now toss the potatoes in a small bowl with 1 tablespoon of the olive oil and a little salt. Then spread on the baking tray/sheet and roast for 15 minutes.

  6. Meanwhile, brush the salmon pieces with a little olive oil and sprinkle with ½ teaspoon of herbes de Provence. Season.

  7. After the potatoes have been roasting for 15 minutes, turn them, leaving a space in the centre of the tray/sheet to add the salmon pieces, and then return to the oven for 10 minutes.

  8. While the salmon and potatoes are in the oven, slice the courgettes/zucchinis into 1.25cm (½ inch) rounds and put in a bowl. Add the tomatoes, olives (if using), the remaining olive oil, and herbes de Provence. Season. Now toss to coat.

  9. After the salmon has been baking for 10 minutes, remove the tray/sheet from the oven, turn the potatoes again and spread all the vegetables around the salmon. Return to the oven and continue cooking for a further 10–12 minutes until the tomatoes are just starting to burst but still holding their shape and the salmon is cooked through.

  10. Serve.

Updated: October 21, 2018

Peppered Steak with a Merlot Sauce

Peppered Steak with a Merlot Sauce

 

Succulent steaks coated with crushed peppercorns and served with a syrupy wine sauce.

 

Peppered Steak with a Merlot Sauce
Prepares: 4 servings
 
  • Preparation time: 15–20 minutes
  • Cooking time:: 6–18 minutes

  • Ingredients
  • 4 good quality steaks, 3cm (1¼ inches thick)
  • 1½ tsp black peppercorns
  • 170ml (6 fl oz) Merlot wine (¾ cup)
  • ½ tsp balsamic vinegar
  • 2 tbsp olive oil
  • 14g (½ oz) butter (1 tbsp)
  • salt and freshly ground black pepper

  • To serve
  • mashed potatoes

  • You will also need a heavy based frying pan/skillet


  1. Method
  2. Warm a plate in the oven.

  3. Trim any excess fat from the steaks. Crush the peppercorns coarsely using a pestle and mortar, or with a flat-ended rolling pin, and spread them out onto a plate. Press both sides of the steaks down onto the crushed peppercorns, shaking off any loose bits as you lift them off.

  4. Heat the pan until it is really hot then add the oil. Place the steaks in the pan and cook them for 3–4 minutes on each side for rare or 8–9 for medium to well done. Transfer to the warmed plate, cover loosely with foil, and leave to rest for 5 minutes.

  5. Meanwhile, pour the wine into the pan and let it bubble up and reduce until it makes a thick, syrupy sauce. Add the balsamic vinegar and butter and then stir in any juices that have run off the steaks. Season to taste.

  6. Serve with the sauce poured over the steaks and the mashed potato alongside to soak up the juices.

Updated: October 3, 2018

Individual Shepherd’s Pie

Individual Shepherd's Pie

 

These tasty little shepherd’s pies are made in a small gratin dish and are quick to prepare. The lamb is mixed with beans and a minted tomato sauce, and then covered with a creamy mash potato and topped with cheese and cherry tomatoes.

 

Individual Shepherd's Pie
Prepares: 4 servings
 
  • Preparation time: 30 minutes
  • Cooking time: 40 minutes

  • Ingredients
  • 900g (2 lb) potatoes, peeled and cut into even sized chunks (about 6 medium)
  • 1 tbsp olive oil
  • 450g (1 lb) lamb mince/ground lamb
  • 1 tbsp flour
  • 300ml (10 fl oz) lamb or beef stock (1¼ cups)
  • 415g tin (398ml can) baked beans
  • 2 tbsp tomato purée/paste
  • 2 tsp Worcestershire sauce
  • 1 tbsp fresh mint, chopped
  • salt and freshly ground black pepper
  • knob of butter
  • a little milk
  • 12 cherry tomatoes, halved
  • 55g (2 oz) cheddar cheese, grated (½ cup)

  • You will also need 4 individual serving ovenproof dishes for this recipe


  1. Method
  2. Add the potatoes to a pan of boiling salted water and simmer for 20 minutes or until tender.

  3. Meanwhile heat the oil in a frying pan/skillet, then add the lamb and brown over a medium heat, about 5 minutes.

  4. Reduce the heat a little and stir through the flour, then add the stock, stirring until it thickens, about 2 minutes.

  5. Next, add the baked beans, tomato purée/paste, Worcestershire sauce and mint. Season. Reduce the heat to low and cook, uncovered, for 10 minutes. Divide amongst the four dishes.

  6. Preheat the grill/broiler while finishing the pies.

  7. Drain the potatoes once they are tender, then mash adding a good knob of butter and just enough milk to produce a creamy mash. Spread the mash evenly over the meat mixture.

  8. Place six tomato halves, cut sides up, on top of each pie, pressing them down a little into the mash.Then sprinkle the cheese over top.

  9. Put the dishes on a heavy-based baking sheet, place under the grill/broiler and cook for about 6–8 minutes until the tops are golden and juices are bubbling round the edges.


  10. Individual Shepherd's Pie

Updated: October 2, 2018

Pasta al Forno Siciliana

Pasta al forno Siciliana Pasta al forno Siciliana

 

Layers of ragù, rigatoni, ham, mozzarella and Parmesan cheeses make pasta al forno Siciliana a truly flavourful Italian dish.

 

Pasta al Forno Siciliana
Prepares: 8 servings
 
  • Preparation time: About 45 minutes
  • Cooking time: 1 hour on hob, 25 minutes in oven

  • Ingredients
  • 3 tbsp olive oil
  • 1 onion, chopped
  • 2 garlic cloves, chopped
  • 900g (2 lb) minced/ground beef
  • 1 tbsp fresh oregano, chopped
  • 1 tbsp fresh thyme leaves
  • 1 bay leaf
  • 240ml (8 fl oz)red wine (1 cup)
  • 540ml (18 fl oz) passata (2¼ cups)
  • 225g (8 oz) frozen peas (1½ cups)
  • 450g (1 lb) rigatoni pasta (7½ cups)
  • 170g (6 oz) sliced ham, cut into strips (about 6 slices)
  • 225g (8 oz) mozzarella cheese, chopped
  • 4 tbsp Parmesan cheese, grated, plus extra to serve

  • To serve
  • A green salad or caesar salad

  • You will also need a deep ovenproof dish measuring 22cm x 30.5cm (8½ ins x 12 ins) and 6.5cm (2½ ins) deep.


  1. Method
  2. Heat the oil in a large pan, add the onions and cook over a low heat, stirring frequently, until golden, about 10 minutes. Add the garlic and cook for a further minute.

  3. Now turn up the heat to moderate, add the meat and brown, stirring often to break up any lumps, about 5 minutes.

  4. Stir in the oregano, thyme, wine, and plenty of seasoning. Continue to cook until the wine has been absorbed, about 5 minutes.

  5. Next, stir in the passata, 240ml (8 fl oz) (1 cup) water, and add the bay leaf. Cover the pan and simmer for 1 hour, stirring occasionally. At the end of the cooking time the consistency should be that of a loose ragù. Add a little more water if it is getting too thick.

  6. Preheat the oven to 190°C (375°F)( gas 5).

  7. minutes before the ragù has finished cooking, start cooking the pasta. Add the pasta to a large pan of boiling salted water and let it cook for 2 minutes less than the recommended time on the packet. Drain.

  8. Add the peas to the ragù and then remove the pan from the heat. Discard the bay leaf.

  9. Now to layer the dish. Spoon a thin layer of the ragù over the base of the ovenproof dish. Add half the pasta and then spoon over half the remaining ragù. Top with all the ham. Now scatter over half the mozzarella plus 2 tbsp of the Parmesan. Add the rest of the pasta then spoon over the rest of the ragù. Finally scatter over the remaining mozzarella and Parmesan.

  10. Cover the dish with foil and bake in the oven for 15 minutes. Remove the foil and continue to bake for a further 10 minutes until piping hot and golden.

  11. Serve with extra Parmesan sprinkled on the top and a salad.

Updated: October 1, 2018

Salmon on a Bed of Spinach with Tomatoes and Crispy Potatoes

Salmon on a Bed of Spinach

 

A fish dish that is full of flavour and looks very colourful on the plate.

Salmon brushed with butter and lemon juice is then roasted and served sitting on a bed of buttery spinach with buttery tomatoes alongside. Slices of potato are roasted until crisp to complete the dish.

 

Salmon on a Bed of Spinach with Tomatoes and Crispy Potatoes
Prepares: 4 servings
 
  • Preparation time: 40 minutes
  • Cooking time: 35 minutes

  • Ingredients
  • For the potatoes
  • 900g (2 lb) potatoes (6 medium)
  • 2 tbsp olive oil
  • salt and freshly ground black pepper

  • For the fish
  • 675g (1 lb 8 oz) salmon fillet, middle cut, skinned and cut into four even-sized pieces
  • salt and freshly ground black pepper
  • a little oil
  • 14g (½ oz) butter, melted (1 tbsp)
  • ½ lemon, juice only

  • For the tomatoes
  • 400g can (½ × 28 fl oz can) chopped/diced tomatoes
  • 28g (1 oz) chilled butter, cubed (⅛ cup, or ¼ stick)
  • ½ tsp sugar

  • For the spinach
  • 14g (½ oz) butter (1 tbsp)
  • large bag (plastic container) baby leaf spinach, about 500g (18 oz)
  • a dash of white wine vinegar

  • You will also need a roasting tin/pan for the potatoes and an ovenproof dish large enough to lay the fish in a single layer.


  1. Method
  2. Preheat the oven to 200°C/400°F/gas 6.

  3. For the potatoes
  4. Peel and cut the potatoes into even-sized pieces. Place in a pan and cover with water. Bring the water to the boil and then simmer for 7 minutes. Drain and leave for a few minutes until the potatoes are cool enough to handle.

  5. Now thickly slice and add to a large bowl. Season, add the oil and toss to coat. Tip into the roasting tin/pan and roast for 30 minutes, turning a couple of times.

  6. For the fish
  7. Lightly oil the ovenproof dish, add the fish and brush with the melted butter. Season and then squeeze the lemon juice over the top. Bake in the oven, uncovered, for 18 minutes.

  8. For the tomatoes
  9. Tip the tomatoes into a small pan and bring to the boil. Reduce the heat and let the juice bubble for 5 minutes to reduce.

  10. Now gradually stir in the cubes of butter over a low heat and then add the sugar. Season to taste.

  11. For the spinach
  12. Melt the butter in a large pan and add the spinach leaves. Cook until just wilted, about 3 minutes.

  13. Next stir through a dash of white wine vinegar, then tip into a colander and press out the liquid.

  14. To serve
  15. Divide the spinach among four serving plates and place a salmon portion on top. Spoon the tomatoes around one side of the fish and the crispy potatoes on the other.

Updated: September 25, 2018

Fillet of Pork with Apples and Mustard Sauce

Fillet of Pork with Apples and Mustard Sauce

 

This really tender cut of pork is quickly cooked in a creamy mustard sauce and the tartness of the apples are an ideal accompaniment to make this dish full of flavour.

 

Fillet of Pork with Apples and Mustard Sauce
Prepares: 4 servings
 
  • Preparation time: 25 minutes
  • Cooking time: 25 minutes

  • Ingredients
  • 600g (1 lb 5 oz) pork tenderloin/fillet
  • 1 medium onion
  • 2 Cox’s apples/dessert apples
  • 2 tbsp flavourless oil
  • 1½ tsp flour
  • 180ml (6 fl oz) chicken stock (¾ cup)
  • 2 tbsp wholegrain mustard
  • 1½ tsp Dijon mustard
  • 3 tbsp double cream/whipping or heavy cream
  • 2 sprigs fresh thyme
  • salt and freshly ground black pepper

  • To serve
  • Serve with buttered, baby potatoes and purple sprouting broccoli/broccolini.

  • You will also need a large frying pan/skillet with a lid for this recipe.


  1. Method
  2. First, warm a plate in the oven.

  3. Then trim any fat from the pork and slice into 2.5cm (1 inch) slices.

  4. Peel and finely chop the onion.

  5. Next, quarter, core, and slice the apples (do not peel).

  6. Now heat the oil in a pan and then fry the pork slices over a medium–high heat for 2–3 minutes on each side until nicely browned. This will probably need to be done in two or more batches. Once the slices are brown, transfer them to the warmed plate and cover with foil.

  7. Add the onions to the pan, reduce the heat and then gently cook for about 5 minutes to soften.

  8. Stir in the flour until it soaks up all the juices in the pan and then gradually add the stock, stirring continuously, until the sauce is smooth.

  9. Next stir in the mustards and the cream. Add the apples, thyme and seasoning. Return the pork to the pan along with any juices. Stir everything together, cover the pan, and then gently cook for about 5 minutes until the sauce has slightly thickened.

Updated: September 22, 2018

Baked Fish with Tomatoes and Tasty Breadcrumbs

Baked fish and tomatoes with tasty breadcrumbs

 

A simple fish dish, cooked on a bed of rice with buttery garlic and onion sautéed breadcrumbs.

 

Baked Fish with Tomatoes and Tasty Breadcrumbs
Prepares: 4 servings (picture shows 2)
 
  • Preparation time: 35–45 minutes
  • Cooking time: 25 minutes (oven)

  • Ingredients
  • ¾ cup rice
  • 4 x 140g (5 oz) white fish fillets, skinned (e.g. haddock)
  • fresh or dried thyme
  • ground black pepper
  • 60ml (2 fl oz) white wine (¼ cup)
  • 4 small tomatoes
  • ½ onion, finely chopped
  • 2 garlic cloves, crushed
  • 55g (2 oz) butter (¼ cup, or ½ stick)
  • 1 cup fresh breadcrumbs (about 2 slices of bread)
  • 7g (¼ oz) fresh parsley, finely chopped (should yield about ¼ cup)
  • ½ lemon

  • To serve
  • seasonal vegetables

  • You will also need an ovenproof dish, greased. It should be large enough to lay the fish in a single layer.


  1. Method
  2. Preheat oven to 180°C (350°F) gas 4

  3. Bring rice to the boil in 360ml (12 fl oz) (1½ cups) of lightly salted water. Reduce the heat to a gentle simmer. For brown rice simmer for 15 minutes and for white rice simmer for 5 minutes.

  4. Meanwhile, remove the skin from the tomatoes. Put them in a bowl and cover with boiling water. Then leave for one minute. Remove with a slotted spoon and gently peel away the skin. (It should come away very easily.) Set aside.

  5. Lightly season the fish with thyme and pepper.

  6. Once the rice has finished simmering for the appropriate time, spread the rice and the remaining water from the pan in the ovenproof dish. (It will not be fully cooked at this point.) Then lay the fish on top of the rice in a single layer and pour over the wine. Slice the tomatoes and arrange on top.

  7. Now melt the butter in a frying pan/skillet, add the onion and garlic and cook over a low heat until soft, about 5 minutes. Mix in the breadcrumbs and parsley, then scatter over the tomatoes.

  8. Cover the dish with foil and bake for 15 minutes, then remove the foil and bake for a further 10 minutes until the fish is cooked through and the topping is golden brown.

  9. Cut the lemon into four slices and use to garnish.

Updated: September 18, 2018

Chicken Caesar Salad

Chicken Caesar Salad

 

A truly amazing Caesar salad. Golden chicken strips, crispy bacon pieces, home-made chunky croutons, romaine lettuce and parmesan flakes, all tossed in a home-made dressing.

 

Chicken Caesar Salad
Prepares: 4 servings
 
  • Preparation time: 55 minutes
  • Marinading time: 1 hour
  • Cooking time: 25 minutes

  • Ingredients
  • 1½ tbsp fresh lemon juice
  • 1½ tbsp olive oil
  • 1 garlic clove, peeled and crushed
  • 2 sprigs fresh thyme or oregano
  • 3 skinless chicken breasts
  • 2 tbsp light olive oil
  • 170g (6 oz) dry-cured, smoked streaky bacon/side bacon (about 6 rashers)
  • 1 small romaine lettuce
  • 55g (2 oz) parmesan flakes (½ cup)

  • For the chunky croutons
  • 3 slices Italian bread
  • 1 tbsp olive oil
  • freshly ground black pepper

  • For the dressing
  • 1½ tsp Dijon mustard
  • 1½ tbsp white wine vinegar
  • 4 tbsp light olive oil
  • 1 garlic clove, peeled and crushed
  • 1½ tbsp fromage frais
  • salt and freshly ground black pepper

  • You will also need a large glass serving bowl.


  1. Method
  2. Chicken Caesar Salad
  3. Cut the chicken into strips and put in a glass or ceramic shallow dish.

  4. Combine the lemon juice, oil, garlic, and herbs with 2 tablespoons of water and pour over the chicken. Cover and leave to marinade for 1 hour, turning halfway through.
  5. Chicken Caesar Salad
  6. Meanwhile prepare the croutons. Preheat the oven to 150°C (300°F) (gas 2)

  7. Remove the crusts from the bread and tear into large chunks. Put in a bowl.

  8. Now sprinkle over the olive oil, add the pepper and toss together.

  9. Spread over a baking tray/sheet and bake in the oven for 15 minutes.

  10. Once the chicken has marinated begin cooking the bacon. Cut each rasher into three, heat the oil in a frying pan/skillet and cook the bacon until it is crispy. Remove from the pan/skillet and drain on kitchen paper.
  11. Chicken Caesar Salad
  12. While the bacon is cooking, drain the chicken and pat dry. Once the bacon has been removed from the pan/skillet, pour off most of the fat and then add the chicken to the pan/skillet. Cook over a medium heat for 4–5 minutes, turning frequently, until golden and cooked through. Put to one side with the bacon.
  13. Chicken Caesar Salad
  14. Now prepare the lettuce. Pull the leaves apart and plunge into iced cold water for 15 minutes, then drain and pat dry.
  15. Chicken Caesar Salad
  16. Meanwhile prepare the dressing. Whisk together the mustard, vinegar, oil, and garlic until well combined. Then stir in the fromage frais and season.
  17. Chicken Caesar Salad
  18. Chicken Caesar Salad
  19. Tear the lettuce leaves into bite size pieces and add to the serving bowl. Now add the chicken, bacon, half the parmesan flakes and pour over the dressing. Toss everything together. Add the croutons and toss again.Chicken Caesar Salad
  20. Sprinkle over the remaining parmesan and serve immediately.

 

Steak Béarnaise

Steak Béarnaise

 

I love cooking steak in the summer and it is always good to have a selection of different sauces to choose from so the meal can be a little different each time.

This traditional French Béarnaise Sauce is so lovely and creamy and a perfect match with a simply cooked good steak.

 

Steak Béarnaise
Prepares: 4 servings
 
  • Preparation time: 20 minutes
  • Standing time: 5 minutes
  • Cooking time: About 10 minutes

  • Ingredients
  • For the steaks
  • 14g (½ oz) butter (1 tbsp)
  • 1 tbsp oil
  • salt and freshly ground black pepper
  • 4 x 170g (6 oz) steaks (rib eye, sirloin or other good quality steak)

  • For the Béarnaise Sauce
  • 4 tbsp white wine vinegar
  • 1 shallot, chopped
  • 2 eggs, large (U.K.)/extra large (N.A.), yolks only
  • 115g (4 oz) butter, cut into small pieces (½ cup, or 1 stick)
  • 2 tsp chopped fresh tarragon

  • Serving suggestion
  • fries and peas


  1. Method
  2. For the steaks
  3. Season the steaks.

  4. Now heat a large frying pan/skillet and add the butter and oil. When the butter has melted and is foaming, add the steaks. Fry them, over a medium heat, for 2 minutes each side for medium rare, 3 minutes for medium, 5–6 minutes for well done. Or BBQ them.

  5. Transfer to a warm plate, cover and let them rest for five minutes.

  6. For the Béarnaise Sauce
  7. While the steaks are cooking, put the vinegar and shallot in a small pan and bring to the boil. Lower the heat and simmer to reduce to about 1 tablespoon. This will only take a minute or two. Strain and leave to cool a little.

  8. Now in a small bowl, whisk the egg yolks with some seasoning and then add the vinegar and 1 tablespoon of warm water.

  9. While the steaks are resting, place the bowl with the egg mixture over a pan of just simmering water. Add the butter, a knob at a time, stirring until each knob has melted before adding the next. Continue stirring until the sauce is shiny and thick. Once it has thickened, remove from the heat and stir in the chopped tarragon.

  10. To serve
  11. Spoon the sauce alongside the steaks.

Updated: September 12, 2018

Gratin of Sole with Broccoli

Gratin of Sole with Broccoli

 

A tasty way of serving fish that is quick to prepare and just right for a summer supper. A thick fillet of sole is grilled/broiled smothered in tiny broccoli florets and a cheesy sauce until the sauce is bubbling and golden.

 

Gratin of Sole with Broccoli
Prepares: 4 servings
 
  • Preparation time: 35 minutes
  • Cooking time: 10 minutes

  • Ingredients
  • 170g (6 oz) broccoli florets (a medium head of broccoli)
  • 40g (1½ oz) butter (3 tbsp, or ⅜ stick)
  • 40g (1½ oz) flour (¼ cup)
  • 300ml (10 fl oz) milk (1¼ cups)
  • 115g (4 oz) cheese, grated (1 cup)
  • 4 large sole fillets, each weighing about 170g (6 oz)
  • salt and freshly ground black pepper
  • 1 tbsp lemon juice
  • butter for greasing
  • 28g (1 oz) Parmesan, grated (¼ cup)
  • cayenne pepper

  • Serving suggestion
  • Baby new potatoes

  • You will also need a vegetable steamer and a large baking tray/sheet.


  1. Method
  2. Preheat the grill/broiler to high.

  3. Cut the broccoli florets from the head of the broccoli and then trim and discard the stems. Separate into 1cm (½ inch) chunks and then steam for about 2 minutes until just tender. Remove the steamer from the pan and set to one side.

  4. Now melt the butter in a small pan and then add the flour and stir until smooth. Let this cook gently over a low heat for 1–2 minutes, until it starts to bubble.

  5. Meanwhile, heat the milk in the microwave for 1 minute, which will make it easier to blend into the roux. Remove the pan from the heat and gradually add the milk, stirring continuously until there is a smooth sauce. Return to the heat, bring the sauce to the boil and stir until it has thickened.

  6. Now remove from the heat and vigorously stir in the cheese until it has melted and blended into the sauce. (Just use the heat of the sauce to melt the cheese. Don’t put the pan over heat on the stove as this will make the cheese go oily.) Set to one side.

  7. Season the fish and then sprinkle over the lemon juice.

  8. Grease the baking tray/sheet and place under the grill/broiler for 1 minute to heat up.

  9. Now lay the fish on the tray/sheet in a single layer. They will sizzle as they touch the hot baking tray/sheet.

  10. With the grill/broiler rack 7.5cm (3 inches) from the heat, cook the fish for just 3 minutes and then remove.

  11. Carefully spoon the broccoli into the cheese sauce to evenly distribute the florets. Now spoon this over the fish and then sprinkle the grated Parmesan on top.

  12. Put the fish back under the grill/broiler and cook for a further 4 minutes or until the sauce is bubbling and beginning to turn golden.

  13. Sprinkle a pinch of cayenne pepper over each piece of fish and serve immediately.

Updated September 11, 2018