Pan-Fried Sole Fillet with Caper and Tomato Dressing

Succulent pan-fried sole fillet served with a vibrant, warm dressing of garlic, capers, tomatoes, lemon, and fresh parsley.

Healthy Dinner Quick Fish Seafood Low Carb

Estimated Nutrition

Calories

442.5

kcal / serving

442.5 kcal total

Carbs

6.2g

per serving

6.2 g total

Fat

31.8g

per serving

31.8 g total

Protein

32.4g

per serving

32.4 g total

Cook Time

minutes

Serves

person

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces

Capers

Drained, rinsed, and finely chopped

Fruits

0.5

piece

Lemon

Juice only

NutsSeeds

clove

Garlic

Finely chopped

pinch

Salt

To taste

pinch

Black Pepper

Freshly ground, to taste

handful

Parsley

Fresh, chopped

OilsFats

Olive Oil

For the dressing

Olive Oil

For the sole

Seafood

piece

Sole

Fillet, skinned

Vegetables

piece

Tomato

Ripe, seeds removed, chopped

Method

Heat olive oil in a pan and add garlic, capers, and tomato to warm through gently.

Season the mixture with salt and pepper, then stir in lemon juice and parsley.

Remove the dressing from the heat and keep warm.

Heat more oil in a non-stick frying pan and fry the sole for 2 to 3 minutes per side until cooked.

Serve the sole on a plate topped with the warm dressing.