Pan-fried lemon sole with caper and parsley dressing recipe

  • Serves 2
  • 20 mins to prepare and 15 mins to cook
  • 665 calories / serving
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Pan fried lemon sole with caper and parsley dressing hero

Put the potatoes in a small pan of boiling salted water and boil for 10-12 minutes, or until tender, then drain.

Meanwhile, dust the sole fillets in seasoned flour and shake off the excess. Heat the groundnut oil in a large, heavy-based frying pan over a medium heat, add the sole skin-side down and fry for 2 minutes. Carefully flip the fish using a palette knife and fry for another 1-2 minutes.

Remove the pan from the heat, add the butter and swirl it around the pan. Add the capers, parsley and a generous squeeze of lemon juice, and season well. Spoon the buttery sauce over the fish a few times to baste it, then divide the fillets between 2 serving plates and pour over the rest of the sauce.

For the potatoes, melt the butter and add the cooked potatoes and the watercress. Season and toss to wilt the watercress slightly. Divide the potatoes between the 2 plates, alongside the fish, and serve immediately (with some lemon wedges, if you like).

  • Ingredients

  • 4 fillets lemon sole
  • 2tbsp plain flour, seasoned
  • 1tbsp groundnut oil
  • 50g (2oz) butter
  • 2tbsp nonpareilles (small) capers, rinsed
  • 2tbsp flat-leaf parsley, chopped
  • squeeze lemon juice
  • For the potatoes

  • 250g (8oz) new potatoes, halved if large
  • 15g (½oz) butter
  • 50g (2oz) watercress, stalks removed
  • lemon wedges, to serve
  • Energy 2780kj 665kcal 33%
  • Fat 37g 53%
  • Saturates 19g 95%
  • Sugars 2g 2%
  • Salt 1.2g 20%

of the reference intake
Carbohydrate 36.4g Protein 48.9g Fibre 3.3g


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