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Fast & Easy Dinner: Sole Spinach Salad With Capers

Fast & Easy Dinner: Sole Spinach Salad With Capers


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

  1. Wash and dry the spinach or arugula. Place on a serving plate, top with green onions and parmesan shavings. Set aside.
  2. Season both sides of the fish with salt and pepper.
  3. 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.
  4. 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.
  5. Pour the lemon juice over the fish and remove from the pan and place on top of the bed of spinach, onions, and Parmesan.
  6. 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.
  7. Spoon the butter sauce and capers over the fish and spinach and serve immediately with lemon wedges, if desired.

Serves 1.

Giasbash6260 Giasbash6260 9 years
that looks absolutely fabulous SANS cheese & butter!
mamaseacat mamaseacat 9 years
not a caper fan, but I'm sure this is delicious.
BRANDYNICOLE730 BRANDYNICOLE730 9 years
I just learned like 2 days ago that sole is the best/cleanest fish to eat. I never knew that! You can get it at a sushi bar too right? I'll have to try a roll with it next time!
tkoblondee tkoblondee 9 years
I'll try it! It looks tasty and it couldn't be any easier...
nancita nancita 9 years
I'm always looking for ways to serve fish with salad. This looks easy and delish.
aimeeb aimeeb 9 years
:sick:
Lovely_1 Lovely_1 9 years
This is perfect! I have some sole in my freezer right now and was just thinking what i should make with it!
mcreverie mcreverie 9 years
fish and spinach = my two favorite foods
Bettyesque Bettyesque 9 years
Hmmmm love capers.
issarocks issarocks 9 years
this looks DELICIOUS!
emalove emalove 9 years
Sole is so good, I tried it for the first time at my wedding rehearsal dinner this summer. This meal sounds healthy and delicious.
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