Check Your Food Logo
  • Home
  • Add
    • Add to food diary
    • Add a recipe
    • Add a menu plan
  • Account
    • My recipes
    • My reports
    • My Menu plans
    • My profile
  • Food
    • Ingredients
      • meat
      • fish
      • veg
      • fruit
      • dairy
      • pulses and grains
      • nuts and seeds
      • herbs and spices
      • oils and fats
      • sauces and spreads
      • drinks
      • natural supplements
    • Recipes
      • breakfast
      • lunch
      • dinner
      • desserts
      • starters
      • sides
      • snacks
      • occasions
      • sauces and pastes
      • drinks
    • Pre-prepared
      • takeaway
      • snacks and confectionery
      • ready meals
    • Infographics
  • Science
    • Nutrients
      • About nutrients
      • All nutrients
      • vitamins
      • minerals
      • phytochemicals
      • fatty acids
      • macronutrients
      • amino acids
    • Conditions
  • About
    • What is checkyourfood.com?
    • Contact us
  • Blogs
  • Login
Check Your Food Logo
  • Home
  • Add
    • Add to food diary
    • Add a recipe
    • Add a menu plan
  • Account
    • My reports
    • My recipes
    • My menu plans
    • My profile
  • Food
    • Ingredients
      • meat
      • fish
      • veg
      • fruit
      • dairy
      • pulses and grains
      • nuts and seeds
      • herbs and spices
      • oils and fats
      • sauces and spreads
      • drinks
      • natural supplements
    • Recipes
      • breakfast
      • lunch
      • dinner
      • desserts
      • starters
      • sides
      • snacks
      • occasions
      • sauces and pastes
      • drinks
    • Pre-prepared
      • takeaway
      • snacks and confectionery
      • ready meals
    • Infographics
  • Science
    • Nutrients
      • About nutrients
      • All nutrients
      • vitamins
      • minerals
      • phytochemicals
      • fatty acids
      • macronutrients
      • amino acids
    • Conditions
  • About
    • What is checkyourfood.com?
    • Contact us
  • Blogs
Login
Join

Hi! Our privacy policy explains how we use your data and cookies. By continuing to browse the site, you're agreeing to our use of cookies.

Dinner | Fish

Lemon sole with mussel sauce

This fab dish is great for the health of your cells, immune system, DNA, contributes to normal thyroid function, reduces tiredness and fatigue and more

Add to food diary
Add to my recipes
Lemon sole with mussel sauce recipe
Serves:
4
Preparation:
20 Mins
Cooking:
20 Mins
High FODMAP:
Yes
Allergens:
Sulphur dioxide, Molluscs, Milk, Lactose, Fish, Gluten
Check Your Own Recipe

What are the health benefits of Lemon sole with mussel sauce?

This fab dish is great for the health of your cells, immune system, DNA, contributes to normal thyroid function, reduces tiredness and fatigue and more. If you can't get lemon sole on your local fish counter then you could use plaice as in the photo.

 

Ingredients

Method

Ingredients

250g/9oz butter nutritional information
250g/9oz butter
5g/2 tbsp chives, chopped nutritional information
5g/2 tbsp chives, chopped
5g/2 tbsp fresh dill, chopped nutritional information
5g/2 tbsp fresh dill, chopped
4 x 450g/16g lemon sole, prepared nutritional information
4 x 450g/16g lemon sole, prepared
20g/1 lime segmented nutritional information
20g/1 lime segmented
10ml/juice of half a lime nutritional information
10ml/juice of half a lime
20g pea shoots nutritional information
20g pea shoots
50ml/2fl oz rapeseed oil nutritional information
50ml/2fl oz rapeseed oil
110g/4oz plain flour nutritional information
110g/4oz plain flour
200ml/7fl oz white wine nutritional information
200ml/7fl oz white wine
1kg/2lb 2oz mussels nutritional information
1kg/2lb 2oz mussels
More about these ingredients

Method

Simply follow our simply laid out recipe:

1) Heat a saucepan until hot, add the white wine and mussels and cook for 3-4 minutes with the lid on until the mussels have opened.
2) Strain the mussels and reserve the cooking liquid.
3) Throw away any unopened mussels and then shell the rest.
4) Heat a frying pan over a medium heat and add 200g butter, heat until it turns golden brown.
5) Add a little of the mussel cooking liquid and the lime juice and cook for one minute.
6) Add the mussels to the pan and warm through.
7) Season with salt and black pepper, then stir in half of the dill and the chives.
8) While the mussels are cooking, season the flour with salt and black pepper, sprinkle onto a plate and coat each side of the fish.
9) Heat the oil in a frying pan and fry the fish, white skin-side down, for 2-3 minutes.
10) Carefully turn the fish over, add 50g of the butter and cook for a further 2–3 minutes
11) To serve, pour the mussel sauce over the sole, sprinkle the pea shoots over and add the lime wedges on the side. 

CheckYourFood.com

Related content

Ingredient
Lemon sole fillet nutritional information

Lemon sole fillet

Ingredient
Mussels in shell nutritional information

Mussels in shell

Ingredient
White wine - dry nutritional information

White wine - dry

Infographic
The health benefits of Dover sole blog

The health benefits of Dover sole

Infographic
The health benefits of mussels blog

The health benefits of mussels

Blog
The Real Top 10 Superfoods blog

The Real Top 10 Superfoods

The personalised nutrition platform for health hungry people

Add to food diary - Add a recipe - Add a menu plan - My recipes - My reports - My profile

Copyright 2019 - Check Your Food Ltd. Terms and conditions - Privacy Policy - Contact us - About us

Coming Soon

Coming Soon

Please wait..

Please wait..

Generating your report

Please wait

Add to previous day

Adding to a previous day is one of the many great premium features. We have individual and family accounts.

SEE PREMIUM FEATURES

CONTINUE WITH TODAY

Get your Free Account

Hey there! CheckYourFood is a personalised nutrition site. To see the nutrition information personalised to you we need to take a few details. It only takes 30 seconds :)

 

Female

Male

Breastfeeding

Pregnant

Last thing

Enter your email address for FREE access to the worlds most accurate personalised nutritional platform

privacy policy

Setting up your account now!

GET YOUR FREE ACCOUNT

continue browsing the site