Seared Sole Filets

Seared Sole Filets

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Course Main Course
Cuisine Irish, Seafood
Servings 4


  • 12 filets of sole deboned and trimmed
  • 2 tbsp flour
  • 2 tbsp olive oil
  • 50 g butter
  • 1 tbsp wild garlic pesto
  • ½ lemon juice
  • 400 g salad potatoes boiled and sliced
  • 80 g cos lettuce
  • 6-7 pea pods
  • Salt and pepper


  • In a sauté pan, over medium heat, drizzle some oil. In a bowl, combine flour and add some seasoning.
  • Toss the fillets of sole in flour and dust to remove the excess. Place the filets of sole on the hot pan and cook for 2 minutes. Turn the fish and cook for a further 30 seconds to help colour both sides. Turn off the heat and add the butter, wild garlic pesto and lemon juice. Let the butter melt and foam basting the filets with a spoon for a further 30 seconds or so.
  • In a bowl, combine the boiled potatoes and salad leaves and extra pesto. Toss to combine and season if required.
  • Spoon the potato and salad leaves mixture in serving dishes and add the cooked fish fillets. To serve, pace fresh pea pods if desired. Drizzle some of the cooking pesto butter over the dish and serve immediately.
Keyword lunch, summer

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