• 500-600 g of soles
• 10g of finely chopped shallot
• 200g of tomatoes concassee pinch chopped parsley salt, pepper
• 60 ml of fish stock
• 60 ml of dry white wine and juice of lemon
• 250 ml fish veloute
• 50 g butter

How to prepare fillets of sole duglere

• Remove the black and white skins and fillet the soles
• Wash and drain well
• Butter and season an earthenware dish
• Sprinkle in the sweated chopped parsley
• Add the fillets, which may be folded in two, add the tomatoes and chopped parsley
• Seasons with salt and pepper
• Add the fish stock, wine and the lemon juice
• Cover with a buttered greaseproof paper
• Poach gently in a moderate oven for 5-10 minutes
• Remove the fillets and the garnish, place on a flat dish, and keep warm
• Pass and reduce the cooking liquor in a small sauteuse, add the fish veloute, then incorporate the butter
• Correct the seasoning and consistency
• Coat the fillets with the sauce and serve

One portion of fillets of sole provides

• 167 kcals/699 KJ
• 11.6 g fat of which 6.8 g saturated
• 1.9 g carbohydrate of which 1.9 g sugars
• 11.5 g protein
• 0.9 g fibre

• 400 g of prepared stewing beef
• 25 g of dripping or oil
• 75 g of onions
• 75 g of carrots
• 25 g of flour or whole meal
• 1 tablespoon of tomato puree
• 750 ml of brown stock, bouquet garni clove of garlic

Steps cook brown beef stew

• Remove excess sinew and fat from the beef
• Cut beef pieces into the length of 2cm
• Fry beef quickly in hot till the fat gets lightly browned
• Add the roughly cut onion and carrot and continue frying to a golden colour.
• Add the flour and mix in and singe in the oven or brown on top of the stove for few minutes
• Add tomato puree and stir in with a wooden spoon
• Mix in the stock, brings to the boil and skim
• Add the bouquet garni and garlic; season and cover with a lid and simmer gently till cooked, preferably in the oven, approximately one and half hours – 2 hours
• When cooked place the meat into a clean pan
• Correct the sauce and pass on to the meat
• Serve with chopped parsley sprinkled on top of the meat

One portion of the beef stew provides

• 216 kcals/907 kJ
• 11.0 g fat of which 2.9 g saturated
• 7.7 g carbohydrate of which 2.5 g sugar
• 21.9 g protein
• 1.0 g fibre

• Rump steak
• Point steak
• Double fillet steak
• Fillet steak
• Tournedos
• Porterhouse or T-bone steak,
• Sirloin steak
• Double sirloin steak
• Minute steak

How to cook beef grills

To do recipe beef grills we should take all steaks and they are lightly seasoned with salt and pepper and brushed on both sides with oil. Then place on hot pre-heated greased grill bars. Then turn halfway through the cooking and brush occasionally with oil and cook up to the degree it grilled well.

How to test beef grills

Test beef grills with finger pressure and springiness or resilience of the meat together with the amount of blood issuing from the meat indicates the degree to which the steak is cooked. This calls for experience, but if the meat is placed on a plate and tested, then the more underdone the steak the greater the springiness and the more blood will be shown on the plate.

Garnishes for beef grills

The beef grills can be served with deep-fried potato, straw potatoes and suitable sauce.

Weight per portion provides

In beef grills 1 portion 100 g cooked weight per portion provides

• 168 kcals/ 706 kJ
• 6.0 g fat of which 2.7 g saturated
• 0.0 g carbohydrate of which 0.0 g sugars
• 28.6 g protein
• 0.0 g fibre

Reference

This information is taken from the book “practical cookery”. Victor Ceserani and Ronald kinton wrote this book.