Recipes  

Seared Sole Fillet with Lemon and Anchovy Mayonnaise

  • Preparation 20 MIN
    Cooking 10 MIN
  • Servings 4
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Ingredients

Preparation

  1. In a bowl, combine the mayonnaise, lemon juice and anchovy paste. Set aside.
  2. In a steamer over a pot of boiling water, steam the broccoli al dente.
  3. Meanwhile, in a shallow dish, dredge the fish fillets in the flour and shake to remove any excess.
  4. In a large non-stick skillet over high heat, sear the fish in 2 tbsp (30 ml) of the oil, for about 2 minutes on each side. Season with salt and pepper. Transfer to a warm plate.
  5. In the same skillet, brown the cooked broccoli in the remaining oil (1 tbsp/15ml).
  6. Place the broccoli and the fish on each serving plate. Drizzle with the mayonnaise and garnish with tomatoes and lemon zest.

Note

Here, no broccoli waste. You can prepare it in long florets with the stalk! Also, we suggest this 2-steps broccoli cooking by browning it a hot skillet, it's delicious.

Healthy Pick

Recipes with the \"Healthy Pick\" stamp have been evaluated by a registered dietitian member of the Ordre professionnel des diététistes du Québec.

Nutrition Facts

For 1 serving

Content % Daily Value
Calories 450  
Total Fat 25 g  
Saturated Fat 4 g  
Sodium (salt) 290 mg  
Carbohydrates 21 g  
Fibre 5 g  
Protein 39 g