Pan Fried Sole with Rocket and Broad Beans Recipe
Learn how to prepare Pan Fried Sole with Rocket and Broad Beans Recipe using sole fillets, broad beans, rocket, butter, and vinaigrette. Below is a simple recipe guide for you.
Recipes by Finechef 
Prep Time
5 min
Cook Time
25 min
Serving
8
Difficulty
Easy
Cooking Preparation (Mise-en-place)
Assemble all the Pan-Fried Sole with Rocket and Broad Beans Recipe ingredients on the preparation table.
- Cook the broad beans.
- Pick and wash the rocket.
- Trim the sole fillets.
- Place the necessary cooking utensils nearby.
How to prepare Pan Fried Sole with Rocket and Broad Beans
Follow the steps below to the end.
Ingredients
- 500g- Broad beans
- 100ml- vinaigrette
- 32- sole fillets
- 600g- rocket
- 400g- butter
- 300ml- oil
- seasoning
Nutritional Information
- Protein: 36.6g
- Cals: 654kcal
- Sodium: 0.6g
- Carb: 5.1g
- Energy: 2710kJ
- Sugar: 1.4g
- Sat fat: 28.0g
- Fat: 54.2g
- Fibre: 6.6g
Directions
1. Prepare the ingredients.
Wash the rocket and set aside. Blanch the broad beans in salted boiling water for 3 minutes the drain and cool.
2. Season the fish.
Lightly season the sole fillets with salt and pepper.
3. Pan-fry the sole.
Heat a little oil in a frying pan and cook the fillets until lightly golden and cooked through.
4. Add the butter.
In the same pan, add butter and let it melt to form a light sauce.
5. Warm the broad beans.
Add the broad beans to the pan and toss gently in the butter for 2 minutes.
6. Assemble the dish.
Place rocket on a serving plate, spoon over the warm broad beans, and arrange the pan-fried sole on top.
7. Finish with vinaigrette.
Lightly drizzle vinaigrette over the dish just before serving.
