Photo: Ernest Porzi
Pan-fried lemon sole fillets with salsa verde
22 ingredients
2
openrecipes
I just love the speed with which you can turn some sole fillets, tossed in flour, salt and pepper and fried in butter and olive oil, into a lovely little dinner with some nice greens and a squeeze of lemon juice. Put a few other side dishes with it if you feel a bit greedy – new potatoes, asparagus, broccoli – the ultimate fast food. Brilliant!
Estimated Nutrition (whole recipe, rough)
1134
Calories
52g
Protein
38g
Fat
150g
Carbs
Counts 15 of 16 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Anchovy | 100g | 210 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Capers | 1 tbsp (9g) drained | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Peppermint | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 clove garlic, peeled
- 1 handful capers, drained
- 1 handful gherkins, drained and finely chopped
- 6 good-quality anchovy fillets in oil, finely chopped
- 2 bunches fresh flat-leaf parsley, finely chopped
- 1 bunch fresh basil, leaves picked and finely chopped
- 1 bunch fresh mint, leaves picked and finely chopped
- 1 tablespoon Dijon mustard
- red wine vinegar
- good-quality extra virgin olive oil
- sea salt
- freshly ground black pepper
- 300 g new potatoes, scrubbed or peeled
- 4 double sole fillets, from
- , ask your fishmonger, pinboned
- sea salt
- freshly ground black pepper
- flour
- 300 g purple sprouting broccoli
- olive oil
- 1 knob butter
- 1 lemon
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By jamieoliver ·
Recipe sourced from
openrecipes