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Lemon sole with Italian bean salad

This lightly breaded fish, served with a colourful salad, is perfect for a posh healthy lunch or light dinner
Serves: 4

Ingredients

    • 4 x 175g (6oz) lemon sole filletsSalt and ground black pepper
    • 1 tbsp plain flour
    • 15g (½oz) 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

    1. 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.
    1. 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.
    1. 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.

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

Feature: Kate Moseley. Photos: Chris Alack. Props stylist: Sue Radcliffe.

Nutritional information per portion

fat 14.0g calories 367(kcal)

 

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.