Photo: Markus Spiske
Pan-fried Dover sole with warm tomato compote
13 ingredients
30 min
Serves 2
openrecipes
Simply cooked, so you can really appreciate the flavour of this Rolls-Royce of fish
Estimated Nutrition (whole recipe, rough)
1062
Calories
22g
Protein
28g
Fat
187g
Carbs
Counts 11 of 13 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Cherry | 1 cup (138g) | 87 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Coriander | not in our table | 0 |
| Sunflower Oil | 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
- 3 tbsp olive oil
- 2 shallots , sliced
- pinch caster sugar
- 250g cherry tomatoes , halved - a mix of red and yellow looks good
- 1 tbsp balsamic vinegar , white balsamic vinegar is best
- handful coriander leaves, roughly chopped
- 200g plain flour
- ½ tsp cayenne pepper
- 2 Dover sole (about 350g each, see TIP)
- 5 tbsp sunflower oil
- 50g butter , diced
- half a lemon
- buttered, peeled new potatoes , to serve (see TIP)
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes