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Parmesan-crusted sole with caper and parsley dressing

Dover sole has long been a favourite on restaurant menus. It’s a flat sea fish with a firm texture and is at its best cooked simply to allow its natural, delicate flavour to shine.

  • Timer Prep 15 min
    Cook 15 min
  • Chart 375.0 cal/
    serving
  • Chef hat Easy
    effort

Preparation

Zest and juice 1 of the lemons, and cut the other into wedges. Crush the garlic cloves. Beat the eggs. Grate the Parmesan cheese. Drain and rinse the capers. Chop the fresh flat-leaf parsley.

Method

  1. 1 Pat the sole dry with kitchen paper.
  2. 2 Put the flour and beaten eggs on separate plates.
  3. 3 Mix together the Parmesan and breadcrumbs on another plate.
  4. 4 Dip each piece of sole first in the flour, shaking off the excess, then in the egg and, finally, coat well in the breadcrumb mixture.
  5. 5 Heat half of the oil in a large non-stick frying pan and add half of the fish. Cook for 3-4 minutes each side, until golden and cooked through. Remove with a fish slice and drain on kitchen paper.
  6. 6 Add half of the remaining oil to the pan, and repeat with the remaining fish. Keep warm.
  7. 7 To make the dressing, heat the remaining oil in a small saucepan with the butter until foaming.
  8. 8 Remove from the heat and whisk in the crushed garlic, lemon zest and juice, capers and chopped parsley.
  9. 9 Spoon the dressing over the sole and serve with chips and lemon wedges to squeeze over.
  • Average per serving
  • Calories 375.0kCal
  • Fat23.6g
  • Saturated7.9g
  • Salt1.79g
  • Carbohydrates
  • Sugarg
  • Proteing
  • Fibreg