Pan-fried lemon sole with caper and parsley dressing recipe
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
Each serving contains
- Energy
- 2780kJ 665.0kcal
- Fat
- 37g
- Saturates
- 19g
- Salt
- 1.2g
- Sugars
- 2g
of the Reference intake
Carbohydrate 36.4gProtein 48.9gFibre 3.3g
Method
- 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 thecapers, parsley and a generous squeeze oflemonjuice, 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).
