Griddled sole with garlic, parsley and salad
Whole, portion-sized sole cooked on a hot griddle with a little olive oil and dressed with garlic, parsley and lemon, with a lettuce, tomato and onion salad. It is also made à la meunière, floured and fried in butter, or baked with potatoes.
- 30 minTime
- 30 minHands-on
- 4Portions
- ≈ €5.95per portion
- 460kcal per portion
Ingredients for 4 portions
- to tasteSalt
- 2 clovesGarlic, finely chopped
- 2 tbspParsley, chopped
- 1Lemon, juiced
- 3 tbspOlive oil, for the dressing
- 4Soles, gutted and skinned
- 1 tbspOlive oil, for frying
On the side
- 1Lettuce, torn
- 2Tomatoes, in wedges
- ½Yellow onion, thinly sliced
- 2 tbspOlive oil, for the salad
- 1 tbspVinegar
Method
- Put the lettuce, tomato wedges and onion rings in a bowl. Dress with the olive oil and vinegar and season with salt just before serving.
- Mix the garlic, parsley, lemon juice and olive oil in a small bowl.
- Pat the sole dry with kitchen paper and salt them on both sides.
- Heat a griddle or large frying pan until very hot and brush it with the oil. Cook the fish for 3–4 minutes per side, until golden and the flesh comes away from the bone. Cook in two batches if needed.
- Plate the fish, spoon over the garlic and parsley dressing and serve with the salad.
The cost is estimated from average prices in Spain (MAPA – Panel de Consumo Alimentario en Hogares (Ministerio de Agricultura, Pesca y Alimentación), 2026-07).
