Pan-fried lemon sole with caper sauce and lentils

  • Portion size: Serves 4
  • Hands-on time 25 min
  • Difficulty: easy

This lemon sole recipe is elegant enough to serve at your next dinner party but quick enough to be a midweek meal.

adslot-recipe-1
lock
Join Extradelicious to unlock Cook Mode

Ingredients

  • 250g puy lentils
  • 250g spinach
  • 4 lemon sole fillets (or other flat white fish), skin-on
  • 4 tbsp seasoned plain flour
  • Extra-virgin olive oil
  • 2 tbsp capers in brine
  • Juice 2 lemons
  • Handful fresh flatleaf parsley
adslot-recipe-3
lock
Join Extradelicious to unlock Cook Mode

Method

  1. Cook the lentils in a pan according to the packet instructions. Boil a kettle of water. Put the spinach in a colander and pour over the boiled water to wilt.
  2. Dust the fish with the flour, shaking off the excess. Around 6-7 minutes before the lentils are ready, heat a generous glug of the oil in a large frying pan. When hot, cook the fish skin-side up for 1 minute or until golden. Carefully turn and cook on the other side for 2 minutes.
  3. Drain and rinse the capers, then add to the fish with the lemon juice and 50ml water. Cook for 1-2 minutes to warm through. Roughly chop the parsley and scatter over, then set the pan aside.
  4. Recipe continues after advertising adslot-recipe-4
  5. Drain the lentils, then return to the pan and toss the spinach through. Season. Divide the lentils among 4 plates or shallow bowls, then top each with a fillet of fish, spooning over the capers and juices from the pan.

Nutrition

  • 432kcals Calories
  • 9.7g (1.3g saturated) Fat
  • 44.6g Protein
  • 41.8g (2.3g sugars) Carbs
  • 10.1g Fibre
  • 0.6g Salt
adslot-recipe-5

Rate and review

Rate

Leave a comment, question or tip

adslot-recipe-6
2

Recipes left this week.


Go unlimited for £4.99 /month, plus enjoy:

  • Access to 9000+ recipes
  • Distraction-free browsing
  • Cook Mode & more
×