Lemon sole with Italian bean salad Recipe

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  • Healthy

serves:

4

Cost:

not

Total Time:

00:00

Prep:

00:00

Cooking:

00:00

Nutrition per portion

RDA
Calories 367 kCal 18%
Fat 14g 20%

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

Ingredients

  • 4 x 175g (6oz) lemon sole filletsSalt and ground black pepper
  • 1 tbsp plain flour
  • 15g (┬Żoz) 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.

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Top Tip

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