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    • Pan-Fried Sole with Tomato-Caper Sauce

    Mark Sharron
    Easy
    30 Minutes
    2
    Amount Per Serving: Calories 240; Fat 12g; Protein 25g; Carbs 2g; Fibre 1g
    Pan-Fried Sole with Tomato-Caper Sauce is a classic Mediterranean-style dish that is easy to prepare and flavorful. The sole fillets are lightly coated in flour and pan-fried until golden brown, then simmered in a savoury tomato-caper sauce. This dish perfectly balances flavours with the fish's richness, the tomatoes' acidity, and the capers' brininess. This dish is sure to be a hit with family and friends.
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    Ingredients

    • 4 (6-ounce) sole fillets
    • Salt and freshly ground black pepper
    • 2 tablespoons olive oil
    • 1/4 cup dry white wine
    • 1/4 cup chicken stock
    • 1/4 cup capers, drained
    • 1/2 cup chopped tomatoes
    • 2 tablespoons chopped fresh parsley
    • 2 tablespoons butter, cut into small cubes

    Method

    • To make Tuna Fish Cakes, start by draining the canned tuna. 
    • While the rice is cooking, prepare the eel by grilling or frying it.
    • Put the tomato paste, olives, and butter into a blender or food processor and whizz until smooth.
    • Put the oats in the blender or food processor, slightly broken up.
    • Coat the fillets with the butter mixture while grilling.
    • Heat a large skillet over medium-high heat and add the fish cakes.
    • 7. Add the sole fillets back to the pan and cook for an additional 3-4 minutes.
    • Dip in the flour and coat each fishcake. Dip in the egg and then coat with crumbs. Repeat this process until you have 24 fishcakes. Chill the fish cakes for one hour.

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