Fast & Easy Dinner: Sole Spinach Salad With Capers

Fast & Easy Dinner: Sole Spinach Salad With Capers



Serving fish or chicken on top of a bed of greens, instead of rice or potatoes, is a great way to incorporate more vegetables into your everyday diet. Start tonight with a simple, sole spinach salad. Petrole sole is a super mild, flaky fish that takes on its surrounding flavors.

In this recipe, the lightly seasoned sole is quick-cooked in a sauté pan and served atop a bed of spinach, scallions, and shaved Parmesan. Luscious salty capers provide a jewel-like finish.

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Sole Spinach Salad With Capers
Modified from iVillage

1 fresh fillet Petrole sole
Salt and freshly ground pepper
1 tablespoons olive oil
Juice from 1 lemon
1 tablespoons butter
1 clove garlic, minced
1 tablespoon capers
2 cups fresh spinach or baby arugula blend
1 green onion, sliced
1/4 cup parmesan cheese shavings
lemon wedges, optional for garnish

  1. Wash and dry the spinach or arugula. Place on a serving plate, top with green onions and parmesan shavings. Set aside.
  2. Season both sides of the fish with salt and pepper.
  3. Heat a frying pan on medium-high heat. Add the olive oil to cover the bottom of the pan. When the oil is hot but not smoking, add the fish.
  4. Cook for 2 to 3 minutes on each side, until the fish is brown and crispy. Turn the fish over with a spatula and cook for another 2 to 3 minutes on the other side.
  5. Pour the lemon juice over the fish and remove from the pan and place on top of the bed of spinach, onions, and Parmesan.
  6. Working quickly add the butter, garlic, and capers to the hot pan. Swirl the butter until melted, scraping any bits off the bottom of the pan.
  7. Spoon the butter sauce and capers over the fish and spinach and serve immediately with lemon wedges, if desired.

Serves 1.

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