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Quick-fry lemon sole with shrimp and caper butter

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Quick-fry lemon sole with shrimp and caper butter
Quick-fry lemon sole with shrimp and caper butter
  • Serves: 4

  • Prep time:

  • Cooking time:

  • Total time:

  • Skill level: Easy peasy

  • Costs: Mid-price

Essentials recipe Our quick-fry lemon sole with shrimp and caper butter is a tasty supper served with boiled potatoes and a light salad. Serving 4 people, this delicious piece of fish is bursting with flavour. Cooked to perfection, you're sure to make this recipe time and time again. A portion of this recipe works out at only 280 calories per serving.

Ingredients

  • 50g butter, plus extra for frying
  • 2tbsp capers, roughly chopped
  • 1tbsp finely chopped curly parsley
  • 4 boneless lemon sole fillets
  • 2tbsp plain flour
  • pinch of cayenne pepper
  • 57g tub potted brown shrimps
  • ground white pepper
  • lemon
  • boiled potatoes, to serve

This fish is perfect served with boiled potatoes and salad.

Method

  1. Melt the butter in a small saucepan. Add the capers and heat through for a few mins, then stir in the parsley and set aside.
  2. Pat the fish dry with kitchen paper and set aside. Sprinkle the flour onto a large plate and season with cayenne pepper and salt and pepper. Dip the fish into the flour to lightly coat both sides.
  3. Heat a knob of butter in a large frying pan and once foaming, add the fish, skin-side down. Cook for 2 mins, turn over and cook for a further 1-2 mins until just cooked through.
  4. Add the shrimps to the caper butter, season with pepper and a squeeze of lemon; heat through gently. Serve with the fish and the boiled potatoes.

Nutritional information per portion

  • Low
  • Med
  • High
  • Calories 280(kcal)
  • Fat 15.0g
  • Saturates 8.0g

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.

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