Fried lemon sole with shrimp recipe

CLICK TO RATE
(166 ratings)

Quick-fry lemon sole with shrimp and caper butter is a tasty supper served with boiled potatoes and a light salad - just 280 calories per serving

Lemon sole recipe.
  • healthy
Serves4
SkillEasy
Preparation Time10 mins
Cooking Time10 mins
Total Time20 mins
Cost RangeMid
Nutrition Per PortionRDA
Calories280 Kcal14%
Fat15 g21%
Saturated Fat8 g40%

This fried lemon sole with shrimp looks decadent but it's easy to do. And it's ready in just 20 minutes.

Lemon sole is strangely named, since it's not actually a sole (it's a flounder, like plaice) and it doesn't taste of lemon. Like most fish though, it does taste nice with a little lemon drizzled over. It's one of our favourite fish. It's white and flakey with a delicious taste that benefits from simple cooking with a little butter. This recipe uses boneless fillets which are easy to cook. Even better, they're easy to eat as you don't have to remove the bones. It serves four, and we recommend it with some boiled new potatoes tossed in a little fresh parsley or mint.

Ingredients

  • 50g butter, plus extra for frying
  • 2tbsp capers, roughly chopped
  • 1tbsp finely chopped curly parsley
  • 4 boneless lemon sole fillets
  • 2tbsp plain flour
  • pinch of cayenne pepper
  • 57g tub potted brown shrimps
  • ground white pepper
  • ½ lemon
  • boiled potatoes, to serve

WEIGHT CONVERTER

to

Method

  1. Melt the butter in a small saucepan. Add the capers and heat through for a few mins, then stir in the parsley and set aside.
  2. Pat the fish dry with kitchen paper and set aside. Sprinkle the flour onto a large plate and season with cayenne pepper and salt and pepper. Dip the fish into the flour to lightly coat both sides.
  3. Heat a knob of butter in a large frying pan and once foaming, add the fish, skin-side down. Cook for 2 mins, turn over and cook for a further 1-2 mins until just cooked through.
  4. Add the shrimps to the caper butter, season with pepper and a squeeze of lemon; heat through gently. Serve with the fish and the boiled potatoes.

Top tips for making fried lemon sole with shrimp

Frozen sole fillets are usually cheaper than fresh ones, just ensure they are not breaded or dusted. Defrost them by submerging them in cold water for half an hour before cooking.

You might also like…

300 calorie meals (opens in new tab)

Low calorie meals (opens in new tab)

Filling salad recipes (opens in new tab)