Pan-fried lemon sole and roasted new potatoes

0
2472
Pan-friend lemon sole and new potatoes

Serves 4

1½ tbsp olive oil
350g baby new potatoes, larger ones cut in half
Salt and black pepper
60g plain flour
8 fillets of lemon sole
80g butter
Juice of 1 lemon
2 tbsp fresh parsley, chopped

To serve:
Peas

  1. Preheat the oven to 200˚C/180˚C fan/gas mark 6. Drizzle a rimmed baking tray with the olive oil and place in the top part of the oven as it heats.
  2. Bring a pan of salted water to a boil and add the potatoes. Cook for 6-7 minutes until just tender, then drain well. Return the pan to the hot hob and steam dry for 1-2 minutes, shaking the pan.
  3. Transfer the potatoes to the baking tray. Turn to coat in the hot oil and season with salt and black pepper. Place in the oven to roast for 25-30 minutes or until golden and crispy.
  4. Meanwhile, in a shallow bowl, combine the flour with some salt and pepper. Dredge the fish fillets in the flour mixture, shaking off any excess
  5. Heat half of the butter in a large pan over a medium-high heat.
  6. In two batches, cook the fish fillets for two minutes per side until golden and just cooked through, transferring the cooked fish to a plate tented with tin foil to keep warm.
  7. In the same pan, melt the remaining butter. Add the lemon juice and parsley. Season the sauce with salt and pepper.
  8. Pour the warm sauce over the fish and serve immediately with the roasted potatoes and some peas.

Per serving: 596kcals, 34g fat (10.6g saturated), 32.7g carbs (1.3g sugars), 41.5g protein, 2.4g fibre, 0.144g sodium