Ingredients

• 4 x 170g (6oz) sole or plaice fillets, fresh or defrosted and skinned
• 30g (1 oz) plain flour
• salt and pepper
• 1 x 15ml spoon (I tablespoon) olive oil
• 30g (1 oz) butter
• 1 x 250ml jar hollandaise sauce
• l-2 x 15ml spoon (1-2 tablespoons) lemon juice
• fresh chopped parsley, to garnish

Method

1. Dip the fish in seasoned flour. Shake off any excess.
2. Heat the oil in a frying pan, add the butter and melt. Cook each fillet for 2-3 minutes on each side or until golden brown.
3. Add the hollandaise sauce and lemon juice. Simmer for 2-3 minutes.

Garnish and serve with potatoes and green vegetables.

NUTRITIONAL VALUES PER PORTION (APPROX)
569 Kilocalories; 31g Protein; 46g Fat; 9g Carbohydrate; 0g Fibre.

Serves 4

With Kind Permission © The Sea Fish Industry Authority

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