Whole Sole Meunière with Toasted Almonds and Herb and Garlic Rice

Pan-fried lemon sole served with herb-infused pan juices, toasted almonds, and a garlic and sugar snap pea rice.

Healthy Quick Fish Seafood Gluten Free

Estimated Nutrition

Calories

985.4

kcal / serving

985.4 kcal total

Carbs

54.1g

per serving

54.1 g total

Fat

58.2g

per serving

58.2 g total

Protein

52.8g

per serving

52.8 g total

Cook Time

minutes

Serves

person

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

Dairy

Butter

GrainsCereals

150

Long Grain Rice

cooked and drained

Liquids

White Wine

NutsSeeds

pinch

Salt

pinch

Black Pepper

freshly ground

tbsp

Chive

chopped fresh

tbsp

Parsley

chopped fresh

clove

Garlic

crushed

tbsp

Almond

flaked and toasted

OilsFats

Olive Oil

Seafood

piece

Lemon Sole

filleted and trimmed

Vegetables

Sugarsnap Peas

Method

Melt 25g butter and 15ml olive oil in a pan.

Serve fish with rice, drizzle with pan juices, and garnish with almonds.

Stir in the 150g cooked rice to heat through.

Heat 15ml olive oil in another pan and fry the garlic and sugar snap peas for 3 minutes.

Stir the chives and parsley into the pan juices.

Remove the fish and deglaze the pan with 50ml white wine.

Fry the fish for 3 minutes on both sides until golden brown.

Score the fish down the center and season with salt and pepper.