GOLDEN LEMON SOLE

Name: Golden Lemon Sole
Cook time: 15 min
Total time: 15 min
Yield: 2 servings
Cuisine: Mediterranean
Ingredients: 4 lemon sole fillets (approx. 120g each); 2 tablespoons olive oil; 30g capers, drained; Juice and zest of 1 lemon; 2 garlic cloves, minced; Small handful fresh parsley, chopped; Salt and black pepper; Lemon wedges to serve

Clean, Fresh, Delicious

Lemon sole is one of the most underrated fish available – delicate, mild, and incredibly quick to cook. Pan-fried until golden and finished with a simple lemon and caper sauce. One of the leanest, highest-protein meals you can make in under 15 minutes.

38g Protein | Just 3g Carbs

Suitable for Dairy Free Diet, Gluten Free Diet, High Protein Diet, Low Carbohydrate Diet, Low Fat Diet, Low Glycaemic Diet, Mediterranean Diet

Serves: 2 |

Cook Time: 15 minutes

Ingredients

4 lemon sole fillets (approx. 120g each)
2 tablespoons olive oil
30g capers, drained
Juice and zest of 1 lemon
2 garlic cloves, minced
Small handful fresh parsley, chopped
Salt and black pepper
Lemon wedges to serve

Directions

CONVENTIONAL METHOD

Pat sole fillets completely dry with kitchen paper. Season both sides with salt and pepper.
Heat olive oil in a large non-stick pan over medium-high heat.
Add sole fillets and cook for 2-3 minutes on each side until golden and cooked through. Cook in batches if needed – do not overcrowd the pan.
Remove fish and set aside on a warm plate.
In the same pan reduce heat to medium. Add garlic and cook for 30 seconds.
Add capers, lemon juice, and lemon zest. Stir for 1 minute.
Pour sauce over the sole fillets. Scatter fresh parsley over the top.
Serve immediately with lemon wedges and steamed green beans or wilted spinach.

THERMOMIX METHOD Pan-frying is essential for the golden finish on this recipe. The Thermomix works perfectly for the sauce:

Pat sole fillets completely dry with kitchen paper. Season both sides with salt and pepper.
Heat olive oil in a large non-stick pan over medium-high heat. Cook sole fillets 2-3 minutes each side until golden and cooked through. Cook in batches if needed. Remove and set aside on a warm plate.
Add garlic to Thermomix bowl. Chop 3 sec/speed 5. Scrape down the sides.
Add remaining olive oil. Sauté 2 min/120°C/speed 1.
Add capers, lemon juice, and lemon zest. Cook 2 min/100°C/speed 1.
Pour Thermomix sauce over the sole fillets. Scatter fresh parsley over the top.
Serve immediately with lemon wedges and steamed green beans or wilted spinach.