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Little sole goujons with a quick lemon & caper sauce

For a quick and easy fresh fish supper that's certain to be a big hit with the kids, you can't beat this lovely little dish. The fish is simply cooked in one pan and the sauce practically makes itself. I usually serve it with mash, but some chunky potato wedges or buttered new potatoes and a fresh green salad would be great, too.

Nutritional Information (amount per serving)

Calories
470kcal
Carbs
49.7g
Sugar
3.5g
Fat
14.0g
Saturates
6.5g
Protein
31.6g

Serves 4   Approx time: 40   Difficulty: super easy

Ingredients

  • 800 g potatoes, peeled and cut into chunks
  • sea salt
  • freshly ground black pepper
  • 400 g Dover sole fillets, from sustainable sources, ask your fishmonger, skinned
  • 1 free-range egg
  • 4 tablespoons plain flour
  • 80 ml milk
  • 40 g butter
  • 600 g spinach, washed and spun dry
  • 1 whole nutmeg
  • 1 bunch fresh flat-leaf parsley, leaves picked
  • 1 small handful baby capers
  • 1 lemon, to serve
 

Method

Put the chopped potatoes in a pan, cover with cold water and add a good pinch of salt. Bring to the boil and cook for 15 minutes, or until cooked through and nice and soft for mashing.

While the potatoes are cooking, halve or slice the sole fillets into 3 long strips. Get 2 plates, crack the egg onto one and beat it with a fork. Put the plain flour and a good pinch of salt and pepper on the other plate. Gently dip each of the little fingers of sole into the beaten egg, then the flour, making sure they are completely coated in each. Dust off any excess flour and put the pieces to one side. Keep going until all the sole is well coated.

Warm up the milk in a small saucepan and, while you do that, drain the potatoes. Mash them and add the warmed milk, a teaspoon of the butter and a nice big pinch of salt and pepper. Cover the mash with a lid or some tin foil to keep it warm.

Melt 15g of the butter in a small frying pan on a low heat, then add the spinach, a pinch of salt and pepper, and a good grating of nutmeg. Let the spinach wilt down for a few minutes while you cook the sole.

Heat a large frying pan on a medium heat and add a little olive oil. Fry the sole pieces for a couple of minutes, until golden brown. Meanwhile, finely chop the parsley leaves. Turn the sole pieces over and add the remaining butter, the chopped parsley and the capers. As the sole pieces fry, the butter, capers and parsley will turn into a lovely sauce in the pan.

Serve the sole fillets on a pile of mash with the wilted spinach, some wedges of lemon to squeeze over and a spoonful of that lovely buttery caper and parsley sauce. Delicious!

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