DOVER SOLE with LEEK SAUCE and SHERRY
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(From memory roughly like Elfie Casty - a very fine cook)

If you have a pack of sole or other flat fish in the freezer, thoroughly defrost it then get some leek and the sherry out and:

1. DO NOT whack the heat of the pan up to full  !!!!!

2. Cut the green away from the leeks and chop the bottom (white) third of each leek small before putting into a food mixer and 
    pulverising the life out of them.

3. The remainder of the SOFT leek can be cooked in vegetable stock cube as an extra veg.

4. Sieve the leek puree to remove ALL bits and pieces and cook in a pan as follows:

5. Warm pan and cook in a decent gutch of white wine (2dl for exacties) but not too hot (you don't want to kill it!) and make a nice tender sauce 
    (i.e. reduce it) avoiding salt but adding any spice such as dill that you fancy. 
   This is a tender and fine creamy sauce that you are making so NO WATER AND NO SALT.

6. When finished, pour a wee dram of sherry into the leek sauce and taste.  Do not over-sherry it  (you can always drink more from those 
    small glasses if you find it morish) but get enough in there to give a lovely creamy smooth flavour - Taste it as you go.

7.  Lightly pan fry the fish fillets in extra virgin olive oil

8. Now, in quick succession:
    -Out with the fish onto a kitchen paper
    -Out with the vegetables onto a serving plate
    -The leek sauce into a saucier to serve
    -The fish on top of the veg
    -and a few dry pan roasted almonds is always a hit

This is a real cook's recipe and not one for those who fear and tremble. 

As Nike would say "Just do it" 

Remember - HALF power.  The way to cook with olive oil and no water and the way to success

Bon appetit


Accompanying vegetables
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If the fish and the leek is not enough, you can separately prepare in vegetable stock:

-Peeled potatoes
-Chopped tomatoes (or tin of Italian plum peeled tomatoes)
-Sliced sweet peppers
-and whichever other vegetables you would steam and like with fish such as Broccoli

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Another recipe for slimming:


Chicken Breasts au Estragon
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Get a wok or electric wok style lidded pan and pour a bit of olive oil into it (3 tblsps for the exacties)

Fry the chicken breasts shortly both sides HOT and cover each side with chopped tarragon leaves 
(I use dried out of a bottle)

After 5-7 mins each side, turn down the heat to MAX HALF power and continue for about 10-15mins each side - WITH PAN LID FIRMLY ON

East with NOTHING

After 5 days, you can't look at chicken anymore but have lost weight.

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Another recipe suitable for vegetarians and slimmers is #2 INDIAN STEAMED SPICY FISH ON VEGETABLES under Fish and Indian