Fish tastes delicious when very lightly cooked with the minimum of fuss – or ingredients. White fish is a protein food which is understood to be generally more digestible than other flesh foods. Lemon sole also contains good levels of vitamin B3. Sole is naturally low in saturated fat. So watch how you cook it if you want to benefit from this when on a strict weight loss diet.
Although we have used butter to gently sauté some fresh sage leaves in which the fish will be cooked; sometimes there is no real replacement for the taste of butter. Yes, it a saturated fat however when cooking with it, the fats do not spoil the way most of the cold pressed vegetable oils do. We make no apologies for this; butter used infrequently should not be a problem unless you have been advised to avoid it.
We have paired dish this with a low fat, high fibre Buckwheat Salad, so the overall fat content is pretty minimal.
Cook time: no more than 10 minutes
Ingredients for 2
- 2 fillets of Lemon Sole (one per person. Big eater may need 2 smaller fillets)
- Knob butter (15 gms roughly)
- 10 or so Sage leaves. Sorry must be fresh, dried or frozen would not work!
Method
- Melt the butter in a non stick pan (we favour the Green Pan) and add the Sage leaves.
- Gently sauté them for a few minutes
- Add the fillets and cook for a few minutes on each side until just cooked through but not like rubber.
- Serve with the buckwheat salad (as shown) or new potatoes and freshly cooked asparagus
