Curry recipes

Baked mussel and salmon coconut curry parcels

20 minutes

Pizza with mozzarella, olives, anchovies and capers

25 minutes

Pasta with crushed pan-fried tomatoes

15 minutes

Green vegetable pasta with herb pesto

Baked prawns with lemon and basil salsa

Pan-fried pork medallions with coconut-sweet potato salad

30 minutes

Fish recipes

Summer soles with dressed mushroom

15 minutes

Summer soles with dressed mushroom

By TASTE

Serves 4

Difficulty Easy

Prep Time 15 minutes

Cooking Time 15 minutes

Ingredients

Flour, for dusting
Olive oil, for pan-frying or moistening
Watercress, for garnishing
Sea salt and freshly ground black pepper
4 soles (about 700 g)

For the dressed mushroom, mix together

250 g white mushrooms, thinly sliced
4 T lemon juice
4 T olive oil
1 clove garlic, crushed
2-3 T chopped chives
Sea salt and freshly ground black pepper, to taste

Method

Season the soles then dust with fl our. Either pan-fry in a little olive oil, a few minutes a side, until golden and just cooked, or place on a baking tray, moisten both sides with olive oil and slide under a hot grill for 3 minutes before flipping and grilling for another minute or two. Spoon over the dressed mushroom and garnish with watercress.

Cook’s notes: For a variation on the flavour of this dish, try dill instead of chives, and, to make it more of a substantial meal, serve with steamed sliced potatoes on the side.
Per serving: 1637 kJ, 36 g protein, 21 g fat, 11 g carbs

TASTE’s take:
This is a light summery dish that's both healthy and delcious. It's just as good made using salmon, trout or angelfish fillets.

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Summer soles with dressed mushroom

Summer soles with dressed mushroom

Ingredients

Method