Sole a la Meuniere with broccoli and olive salad

Rachel Allens quick fish dish can be cooked and served in less than 20 minutes
By Rachel Allen
Sole a la Meuniere with broccoli and olive salad
  • Rating:
  • Serves: 2
  • Cook Time: 10 minutes
  • Prep Time: 10 minutes
  • Effort: easy

Ingredients

For the sole

  • 2 tbsp plain flour
  • salt and freshly ground black pepper
  • 2 skinned fillets of sole
  • 50 g butter, softened
  • 1 tbsp finely chopped parsley
  • 1 lemon, juice only

For the broccoli and olive salad

  • salt and freshly ground black pepper
  • 225 g broccoli or purple sprouting broccoli, cut into florets
  • 1-2 tbsp extra-virgin olive oil
  • 1/2 lemon, juice only
  • 8 black olives, stones removed

Tips and Suggestions

You can leave the skin on the fish, if you wish, to help keep the fish intact while frying.

Method

1. For the salad Bring a large saucepan of salted water to the boil, add the broccoli and blanch for 34 minutes, so that it stays crunchy. Drain well.

2. While still warm, arrange on plates, drizzle over the olive oil and add a squeeze of lemon juice. Scatter over the olives and Parmesan; add a good twist of pepper and parmesan shavings

3. For the fish Sift the flour onto a large plate and season with salt and pepper. Pat the fish fillets dry with kitchen paper and lay in the flour, dusting each side with a light coating. Spread half of the butter over the top of the fish.

2. Place a large frying pan on a medium heat and place the fish, buttered side down, into the pan and gently fry for 23 minutes until a nutty golden brown in colour. Carefully turn over and cook for a further 23 minutes on the other side.

3. Lift the fish out and place on warm serving plates. Add the remaining butter to the pan and, once melted and frothing, add the parsley and lemon juice and stir everything together. Cook for 1015 seconds on a high heat and then spoon the sauce over the fish. Serve immediately with some boiled potatoes and the broccoli and olive salad.

Apdapted from Rachel Allen Home Cooking (Collins)


Rate This Recipe

1
2
3
4
5