Sole is often an underused fish but this healthier take on fish, chips and peas is a delight worth tasting.
Ingredients
- 1½ tbsp olive oil
- 4 lemon sole fillets, pin-boned (use tweezers to do this)
- Plain flour, seasoned, to dust
- 100g butter, plus a knob for the peas
- Grated zest and juice of 1 lemon, plus extra wedges to serve
- Handful of fresh flatleaf parsley, finely chopped
- 400g fresh podded or frozen peas
- Small bunch of fresh mint, leaves chopped
Method
- 1. Heat the oil in a large sauté pan over a medium heat. Dust the sole in the seasoned flour, then add to the hot pan, skin-side down. Fry for 2 minutes, then turn over and cook for 1-2 minutes more. Remove from the pan to serving plates and keep warm.
- 2. Reduce the heat, add the 100g butter to the pan and melt. Stir through the lemon zest and juice, and the parsley. Season well, then spoon the butter over the sole fillets.
- 3. Meanwhile, cook the peas in a pan of boiling water for 2 minutes. Drain and place in a bowl with the mint, a knob of butter and lots of seasoning. Lightly crush with the back of a fork. Serve alongside the fish with extra lemon wedges to squeeze over and new potatoes, if you like.
Nutritional info
Per serving: 474kcals, 30.7g fat (15.8g saturated), 34.1g protein, 15.4g carbs, 3.5g sugar, 1g salt
Chef's tip
If you have leftovers from the sole dish, turn them into fishcakes. Mash the potatoes and peas, then mix with the cooked fish and bind with beaten egg. With floury hands, make patties. Fry on each side until golden, then serve with the parsley lemon butter.