Lemon sole with chilli lime sauce
Choose a sustainable fish like sole and flavour with a sweet, salty and sour dressing and crunchy light salad
Difficulty and servings
Serves 4
Preparation and cooking times
Ready in 30 mins
Super healthy
- Make the dressing by mixing the fish sauce, lime juice, sugar, chilli and garlic and leave until the sugar dissolves. Adjust the sweet-salty-sour balance. Add the coriander.
- Mix the iceberg, mint leaves, spring onions and cucumber and arrange on 4 plates or 1 platter. Rub the fillets with a little oil and put them on a baking sheet. Heat the grill until very hot and grill them for 3-4 minutes or until cooked. Slide one onto each salad and spoon over the dressing, using it for both the fish and salad.
PER SERVING
199 kcalories, protein 32.1g, carbohydrate 7.6g, fat 4.5 g, saturated fat 0.5g, fibre 0.8g, salt 1.2 g
Recipe from olive magazine, November 2012.
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http://www.bbcgoodfood.com/recipes/2670638/
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Ingredients
- ¼ iceberg lettuce , finely shredded
- a small bunch mint , leaves stripped
- 2 spring onions , finely sliced
- ¼ cucumber , peeled and finely sliced
- 4 skinless fillets lemon sole , about 175g each
- flavourless oil
CHILLI LIME DRESSING
- 1 tbsp fish sauce
- 3 limes , juiced
- 1 tbsp golden caster sugar
- 1 red bird's-eye chilli , finely sliced
- 1 garlic clove , crushed
- a small bunch coriander , chopped
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Difficulty and servings
Serves 4
Preparation and cooking times
Ready in 30 mins
Super healthy
Ingredients
- ¼ iceberg lettuce , finely shredded
- a small bunch mint , leaves stripped
- 2 spring onions , finely sliced
- ¼ cucumber , peeled and finely sliced
- 4 skinless fillets lemon sole , about 175g each
- flavourless oil
CHILLI LIME DRESSING
- 1 tbsp fish sauce
- 3 limes , juiced
- 1 tbsp golden caster sugar
- 1 red bird's-eye chilli , finely sliced
- 1 garlic clove , crushed
- a small bunch coriander , chopped
PER SERVING
199 kcalories, protein 32.1g, carbohydrate 7.6g, fat 4.5 g, saturated fat 0.5g, fibre 0.8g, salt 1.2 g
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