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    • Sole Meuniere

    Mark Sharron
    Easy
    10 minutes
    4
    Amount Per Serving: Calories 501; Fat 36g; Carbs 18g; Sugars 0g; Fibre 1g; Protein 27g; Sodium 0.67g
    A traditional French dish, this one coats the fish in seasoned flour and butter to protect it from burning. The flour doesn't overwhelm the fish's flavours but still helps keep it moist.
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    Ingredients

    • 4 fillets sole, skin-on, about 140g each
    • 6 tablespoons plain flour
    • 3 tablespoons olive oil
    • 85g butter
    • 1 lemon, juiced
    • salt and pepper to taste
    • Lemon wedges
    • 2 tablespoons small caper

    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.
    • Spoon over the sauce to the fish and serve.
    • 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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