Sautéed Lemon Sole on Smashed Potatoes

Preparation time:
10 mins
Cooking time:
20 mins

A easy dinner ready in 30 minutes with less than 2g of saturated fat per serve.


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


1.Cover potatoes with 8cm of cold water in pot, bring to a simmer and cook until tender, 15 minutes.
2.Drain, reserving 1/4 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 1/4 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 1/2 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

Lori Powell/Alistair Turnbull
John Kernick

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