Serving fish or chicken on top of a bed of greens, instead of rice or potatoes, is a great way to incorporate more vegetables into your everyday diet. Start tonight with a simple, sole spinach salad. Petrole sole is a super mild, flaky fish that takes on its surrounding flavors.
In this recipe, the lightly seasoned sole is quick-cooked in a sauté pan and served atop a bed of spinach, scallions, and shaved Parmesan. Luscious salty capers provide a jewel-like finish.
To get the delicious recipe,
Sole Spinach Salad With Capers
Modified from iVillage
1 fresh fillet Petrole sole
Salt and freshly ground pepper
1 tablespoons olive oil
Juice from 1 lemon
1 tablespoons butter
1 clove garlic, minced
1 tablespoon capers
2 cups fresh spinach or baby arugula blend
1 green onion, sliced
1/4 cup parmesan cheese shavings
lemon wedges, optional for garnish
- Wash and dry the spinach or arugula. Place on a serving plate, top with green onions and parmesan shavings. Set aside.
- Season both sides of the fish with salt and pepper.
- Heat a frying pan on medium-high heat. Add the olive oil to cover the bottom of the pan. When the oil is hot but not smoking, add the fish.
- Cook for 2 to 3 minutes on each side, until the fish is brown and crispy. Turn the fish over with a spatula and cook for another 2 to 3 minutes on the other side.
- Pour the lemon juice over the fish and remove from the pan and place on top of the bed of spinach, onions, and Parmesan.
- Working quickly add the butter, garlic, and capers to the hot pan. Swirl the butter until melted, scraping any bits off the bottom of the pan.
- Spoon the butter sauce and capers over the fish and spinach and serve immediately with lemon wedges, if desired.