Lemon sole with fennel and orange salad
By: David Massey From: Good Food Bites
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Lemon sole with fennel and orange salad
- Prep time:
- 20 mins
- Cook time:
- 10 mins
- Serves:
- 1
Refreshing citrus and fennel flavours are a delightful accompaniment to perfect pan-fried fish.
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Ingredients
- 1 pinch sea salt
- 1 pinch smoked Paprika
- 1 pinch ground Cinnamon
- 1 lemon sole
- 2 tbsp Flour, for dusting
- 1 tbsp Olive oil
For the fennel and orange salad
- 1 bulb Fennel, thinly sliced
- 0.5 red Onions, finely sliced
- 1 Oranges, segmented
- 4 tbsp Greek yogurt
- 100ml white wine vinegar
- 1 splash extra virgin Olive oil
For the sauce
- 100ml white wine vinegar
- 100ml fresh orange juice
- 1 tbsp Greek yogurt
- 1 tsp chopped Parsley
Method
1. Preheat the oven to 190C/gas 5.2. Mix together the sea salt, smoked paprika, fennel seeds and cumin. Coat the lemon sole in the spice mixture, then dust with the flour.
3. Heat the olive oil in a frying pan. Add in the sole and fry for two minutes on each side.
4. Transfer the fish to a baking sheet and bake for eight minutes.
5. Meanwhile, prepare the salad. Combine the fennel, onion, orange, yogurt, vinegar and olive oil and set aside.
6. To make the sauce, mix together the vinegar, orange juice and yogurt in a pan and gently warm through.
7. Serve the fish on a serving plate, topped with the salad, with the sauce drizzled around and the parsley sprinkled over.
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