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Sole Verde

Preparation time: 5 minutes
Cooking time: 20 minutes
Serves: 2 – 4

Heart Mark approved. Want a tasty warm meal, but one that doesn’t take long to prepare? Then try this recipe! It is served warm with some of the best herbs and spices used for fish.


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Ingredients

  • 5 spring onions, finely chopped
  • 1 cup dry white wine or ½ cup white verjus
  • 2 lemons, 1 juiced and 1 sliced into 2.5 cm thick rounds
  • 4 t soft margarine or olive oil
  • ¼ cup capers, roughly chopped
  • 1 t sea salt
  • Freshly ground black pepper
  • 1 cup loosely packed fresh mixed green herbs, such as parsley, tarragon, dill and thyme, roughly chopped
  • 4 Sea Harvest Dressed Sole Fillets

Method

  1. Combine spring onions, white wine or verjus and lemon juice in a small pot; set over high heat.
  2. Bring to a boil; simmer until liquid is reduced to ¼ cup, about 10 minutes.
  3. Remove from heat; whisk in margarine or olive oil, capers, ¼ teaspoon salt, a pinch of pepper, and ¾ of the herbs.
  4. Set aside but keep warm.
  5. Heat a large frying pan over medium-high heat; add 3 T sauce.
  6. Season both sides of fillets with remaining ¼ t salt and a pinch of pepper.
  7. Arrange fillets and lemon slices in the pan; sprinkle with some herbs.
  8. Cook until fillets are golden, about 4 minutes.
  9. Turn, sprinkle with remaining herbs, and cook until fish is cooked through, about 3 minutes.
  10. Serve with lemon slices and remaining sauce.

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