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Lemon sole with Italian bean salad

Lemon sole with Italian bean salad

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This lightly breaded fish, served with a colourful salad, is perfect for a posh healthy lunch or light dinner

Serves: 4

Ingredients

You could steam the fish for a lower-fat option. Chop up larger tomatoes, if you don't have baby plums.

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4 x 175g (6oz) lemon sole filletsSalt and ground black pepper
1 tbsp plain flour
15g (½oz) butter
2 tsp olive oil
Italian bread, to serve, optional

For the bean salad:

400g can flageolet beans, rinsed and drained
1 small red onion, peeled and finely sliced
8 baby plum tomatoes, quartered
4 tbsp roughly chopped flat-leaf parsley
2 tbsp good-quality olive oil
1 lemon, cut into 6 wedges

Method

To make the bean salad: put the beans in a bowl and mix in the onion, tomatoes and parsley. Add the oil and squeeze in the juice from 2 wedges of the lemon.
Coat the fish on both sides in seasoned flour, shaking off the excess. Heat half the butter and half the oil in a large frying pan and cook the fish fillets, skin-side down, in 2 batches. Fry for 2 minutes, then turn them over and fry for a further minute or two.
Put the fish on to 4 warm plates and spoon the bean salad over. Serve with a lemon wedge, sliced, and bread, if you like.

Top tip: You could steam the fish for a lower-fat option. Chop up larger tomatoes, if you don't have baby plums. Feature: Kate Moseley. Photos: Chris Alack. Props stylist: Sue Radcliffe.

By Andrea Mann

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Nutritional information per portion

Calories 367(kcal)
Fat 14.0g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.