Lemon sole is a delicious fish and this timeless dish of delicate fillets and buttery peas is a delight.
- Classic cooking technique: The lemon sole fillets are dredged in seasoned flour and fried in a hot pan, skin-side down, before being flipped for crisp skin and tender flesh.
- What to serve with lemon sole: This fish is perfectly paired with an easy flavoured butter, made with lemon juice and zest and fresh parsley. Serve with tender new potatoes and buttery peas. The peas are tossed with mint and lightly crushed for texture, too.
- Elegant dish for any occasion: Ready in just 25 minutes, this recipe makes a great easy weeknight dinner and is suitable for entertaining too, as the simple method lets the ingredients shine.
Discover more stunning fish recipes, from simple pan-fried mackerel to steamed trout or sea bass tacos.
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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
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Method
- 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.
- 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.
- 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.
Nutrition
- 474kcals Calories
- 30.7g (15.8g saturated) Fat
- 34.1g Protein
- 15.4g (3.5g sugar) Carbs
- 1g Salt
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