Pan Fried Lemon Sole, Kale and Lentils with a Citrus and Caper Broth Recipe
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sole fillets (or other flat white fish), skin-on
drizzle of olive oil
capers in brine
Juice of 1 lemon
Cook the lentils in a pan according to the packet instructions (ours cooked for 25 minutes).
Dust the fish with the flour, shaking off the excess. Around 6-7 minutes before the lentils are ready place the kale in boiling water and simmer. Now heat a generous glug of olive oil in a large frying pan. When hot, cook the fish skin-side up for 1 minute or until golden. Carefully turn and cook on the other side for 2 minutes.
Drain the capers, then add to the fish with the lemon juice and fish stock. Cook for a couple of minutes to warm through. Set the pan aside.
Drain the lentils and kale, season. Divide the lentils and kale among 2 plates or shallow bowls, then top each with a fillet of fish, spooning over the capers and sauce from the pan.