Sole and Rocket Parcels

I know there are concerns about eating fish that might have mercury contamination but I also feel that moderation is key especially when you weigh the health benefits of including fish in your diet. Omega-3 fatty acids have been known as essential to normal growth and health since the 1930s, awareness of their health benefits has dramatically increased in the past few years. Omega 3 fatty acids are poly-unsaturated fatty acids. Studies show that a diet rich in omega 3 fatty acids may help lower triglycerides and increase HDL cholesterol (the good cholesterol). Omega 3 fatty acids may also act as an anticoagulant to prevent blood from clotting. Several other studies also suggest that these fatty acids may help lower high blood pressure. The above chart is from seattlepi.com.

Serves 6
recipe from TasteItalia

3 medium-sized lemon soles, filleted and skinned
50g rocket leaves, coarsely chopped
6 thin slices of speck
salt and freshly ground white pepper
4 tablespoons olive oil

Preheat oven to 220c. Lay the sole fillets out flat on a board, place a slice of speck on top of each one, then season and sprinkle with chopped rocket. Roll the fillets up and arrange the parcels in an oiled ovenproof dish. Drizzle with oil and bake in the oven for about 15 minutes.

The Culinary Chase’s Note: The smoky flavor of the speck coupled with the peppery rocket makes this delicate fish mouth watering. Keep an eye on the cooking time as 15 minutes was too long for my oven. If you can’t find speck, you can also use prosciutto. Sole fillets are a quick and easy to whip up when short of time.