Pan-Fried Sole with Tartare Sauce

Name: Pan-Fried Sole with Tartare Sauce
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Cuisine: European
Ingredients: {'group': 'Main', 'item': '2 sole fillets'}; {'group': 'Main', 'item': '1 egg'}; {'group': 'Main', 'item': 'dash garlic oil'}; {'group': 'Main', 'item': '125g instant polenta'}; {'group': 'Main', 'item': 'groundnut or corn oil for frying'}; {'group': 'Seasoning', 'item': 'salt and pepper'}; {'group': 'Sauce', 'item': 'zest and juice of 1 lemon'}; {'group': 'Sauce', 'item': '100g crème fraîche'}; {'group': 'Sauce', 'item': '2 tsp baby capers, drained'}; {'group': 'Sauce', 'item': '50g gherkins or cornichons, chopped'}; {'group': 'Sauce', 'item': '3 rings jalapeño chilli peppers, chopped'}; {'group': 'Sauce', 'item': '2 tbsp chopped fresh parsley'}

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Enjoy a quick and delicious Pan-Fried Sole with Tartare Sauce that's ready in just 5 minutes! This simple recipe features tender sole fillets and a zesty homemade sauce.

500 kcal /serving 5 mins Serves 2 Easy European

Ingredients

Metric Imperial

{'group': 'Main', 'item': '2 sole fillets'}
{'group': 'Main', 'item': '1 egg'}
{'group': 'Main', 'item': 'dash garlic oil'}
{'group': 'Main', 'item': '125g instant polenta'}
{'group': 'Main', 'item': 'groundnut or corn oil for frying'}
{'group': 'Seasoning', 'item': 'salt and pepper'}
{'group': 'Sauce', 'item': 'zest and juice of 1 lemon'}
{'group': 'Sauce', 'item': '100g crème fraîche'}
{'group': 'Sauce', 'item': '2 tsp baby capers, drained'}
{'group': 'Sauce', 'item': '50g gherkins or cornichons, chopped'}
{'group': 'Sauce', 'item': '3 rings jalapeño chilli peppers, chopped'}
{'group': 'Sauce', 'item': '2 tbsp chopped fresh parsley'}

Preparation

In a shallow dish, beat the egg with garlic oil, salt, and pepper.
In another dish, place the polenta.
Zest and juice the lemon, and chop the gherkins, jalapeños, tarragon, and parsley.

Cooking

Dip each sole fillet in the egg mixture, then coat with polenta, pressing to adhere.
Heat oil in a frying pan over medium heat.
Fry the fillets for 1-2 mins per side until golden and cooked through.

Plating & Serving

Serve the crispy sole fillets with a generous dollop of tartare sauce, garnished with extra tarragon and parsley.
Accompany with a green salad and pickled vegetables.

Notes

Ensure the oil is hot before adding the fish to achieve a crispy coating. The tartare sauce can be made ahead and stored in the fridge.

Suggested Sides

green salad pickled vegetables

Nutrition per Serving

500 Calories

29.5g Protein 25% DV

58.3g Carbs 20% DV

16.5g Fat 21% DV

4.6g Fiber 12% DV

4.5g Sugars

896mg Sodium 60% DV

183mg Cholesterol 52% DV

Health Labels

Sugar Conscious Kidney Friendly Pescatarian Mediterranean Gluten Free Wheat Free Tree Nut Free Soy Free Shellfish Free Pork Free Red Meat Free Crustacean Free Celery Free Sesame Free Lupine Free Mollusk Free Alcohol Free No Sugar Added Sulphite Free Kosher

* Daily Values based on a 2,000 calorie diet.

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