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Fancy cooking a bit of fish? Why not try something a little different than the usual cod and chips? This sole colbert was first featured in Woman’s Weekly in 1951
Serves: 2
Prep time: 15 mins
Cooking time: 15 mins
Total time: 30 mins
Skill level: Bit of effort
Costs: Mid-price

 

Ingredients

 

    • 1 rounded teaspoon flour

 

    • Salt and freshly ground black pepper

 

    • 2 tablespoons milk

 

    • 60g (2oz) day-old white breadcrumbs

 

    • 4 lemon sole fillets, skinned if you prefer, and trimmed

 

    • 2 tablespoons olive oil

 

For the parsley butter:

    • About 45g (11⁄2oz) butter

 

    • 1 lemon

 

    • 1 tablespoon chopped fresh parsley

 

 

Method

 

 

    1. To make the parsley butter: Soften butter in a bowl. Grate in zest from half the lemon (keep other half for garnish). Add parsley and a squeeze of lemon juice. Mix well, then form butter into a roll (about 2.5cm/1in round) in paper or foil and chill until firm.

 

    1. Mix flour with seasoning and milk in a shallow bowl to make the batter. Put crumbs on a large sheet of paper or baking tray. Dip each piece of fish in the batter, then in the breadcrumbs to coat them all over.

 

    1. Heat half of the oil in a frying and fry 2 pieces of fish, skin- side up, for 2-3 minutes, until golden brown. Flip over and cook for a minute. Take out and keep them warm in the oven, then cook the other 2 pieces in the rest of the oil.

 

    1. Put the fish on 2 hot plates, adding a couple of slices of parsley butter per portion. Serve with lemon wedges, along with potatoes and green vegetables

 

 

Nutritional information per portion

 

 

fat 33.0g saturates 14.0g calories 532(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.