Sautéed Lemon Sole on Smashed Potatoes
Sautéed Lemon Sole on Smashed Potatoes
Preparation time:
Cooking time:
4 Servings


  • 500g chat potatoes
  • 4 tbs chopped parsley
  • 3 tbs olive oil
  • 3 tbs lemon juice
  • 4 small sole fillets(about 350g total)
  • ¼ cup plain flour
  • ½ cup dry white wine
  • 2 tbs chopped shallot
  • 2 tbs drained capers
  1. Method
  2. Notes

  1. Cover potatoes with 8cm of cold water in pot, bring to a simmer and cook until tender, 15 minutes.
  2. Drain, reserving ¼ cup of water. Return potatoes and water to pot and add 2 tbs parsley, 1 tbs oil and 1½ tbs lemon juice.
  3. Coarsely mash and season with salt and pepper. Cover and set aside.Meanwhile, pat fish dry with paper towel.
  4. Combine flour with ¼ tsp each salt and pepper. Coat fish in seasoned flour.
  5. Heat remaining oil in large non-stick frying pan over medium-high heat. Cook fish, turning, until just cooked through, about 4 minutes. Transfer to a plate.
  6. Simmer wine, shallot and capers in frying pan until reduced by half, 3 minutes, then add remaining 2 tbs parsley and 1 ½ tbs juice. Serve over fish and potatoes.

Nutritional info per serving
1,280 kJ (306 cal), 19g protein, 26g carbs, 3g fibre, 11.5g fat (1.5g sat fat), 470mg sodium

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