Lemon sole with flageolet beans
An easy fish dish on the table in less than 30 mins
Difficulty and servings
Serves 2
Preparation and cooking times
Ready in 20 mins
- Mix the onion, tomato, parsley and beans in a bowl. Add a slug of olive oil and squeeze half the lemon over.
- Heat a little olive oil in a large frying pan and add the fillets skin-side down. Fry quickly until browned on the bottom then leave over a gentle heat for a few minutes with the lid on to cook through. Spoon some of the oil over and add a knob of butter. Serve with the beans and tomatoes.
Per serving
427 kcalories, protein 45.8g, carbohydrate 24g, fat 17.1 g, saturated fat 4.3g, fibre 7.4g, salt 1.25 g
Recipe from olive magazine, August 2006.
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http://www.bbcgoodfood.com/recipes/3777/
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Ingredients
- ½ red onion , finely chopped
- 3 plum tomatoes , quartered
- parsley , chopped to make 4 tbsp
- 1 tin flageolet beans , drained and rinsed
- olive oil
- ½ lemon
- 4 small lemon sole fillets or 2 large
- butter
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Difficulty and servings
Serves 2
Preparation and cooking times
Ready in 20 mins
Ingredients
- ½ red onion , finely chopped
- 3 plum tomatoes , quartered
- parsley , chopped to make 4 tbsp
- 1 tin flageolet beans , drained and rinsed
- olive oil
- ½ lemon
- 4 small lemon sole fillets or 2 large
- butter
Per serving
427 kcalories, protein 45.8g, carbohydrate 24g, fat 17.1 g, saturated fat 4.3g, fibre 7.4g, salt 1.25 g
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23 October 2008
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