Pan-fried lemon sole with caper sauce and lentils

Name: Pan-fried lemon sole with caper sauce and lentils
Cook time: 25 min
Total time: 25 min
Yield: Serves 4
Cuisine: British recipes
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

Easy
June 2015

Easy
June 2015

Serves 4
Hands-on time 25 min

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

Nutrition: per serving

Calories: 432kcals
Fat: 9.7g (1.3g saturated)
Protein: 44.6g
Carbohydrates: 41.8g (2.3g sugars)
Fibre: 10.1g
Salt: 0.6g

Nutrition: per serving

Calories: 432kcals
Fat: 9.7g (1.3g saturated)
Protein: 44.6g
Carbohydrates: 41.8g (2.3g sugars)
Fibre: 10.1g
Salt: 0.6g

Rate

Save

Save recipe

Save

Save recipe Print

Rate

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

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

Method

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.
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.
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.
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.

Method

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.
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.
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.
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.