Fillet of Sole with Capers, Chillies, Herbs and Roasted Tomatoes

Pan-fried sole fillet served with roasted vine tomatoes and a warm butter sauce of chilli, capers, and fresh herbs.

Healthy Quick Fish Seafood Low Carb

Estimated Nutrition

Calories

425.5

kcal / serving

425.5 kcal total

Carbs

8.4g

per serving

8.4 g total

Fat

32.1g

per serving

32.1 g total

Protein

24.8g

per serving

24.8 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

BakingIngredients

pinch

Icing Sugar

for dusting

Dairy

Butter

NutsSeeds

0.33

tbsp

Parsley

chopped

0.33

tbsp

Mint

chopped

0.33

tbsp

Dill

chopped

Seafood

piece

Sole

fillet

Vegetables

bunch

Tomato

on the vine

0.5

piece

Chili

seeds removed and chopped

tsp

Caper

Method

Preheat the oven to 200°C.

Place tomatoes on a baking sheet, dust with sugar, and roast for 10 minutes.

Fry the fish for 2-3 minutes on each side until cooked through.

Drizzle the herb mixture over the fish and serve with tomatoes.

Remove the fish from the pan and keep warm.

Warm the chilli, capers, and herbs in the remaining pan butter.

Heat 30g of butter in a pan over high heat until foaming.