Lemon Sole with Soba Noodles Recipe

by katerina on July 7, 2011

One day several weeks ago I tried to buy sablefish from my fish guy at the farmers market. Alas he was out, but not one to miss the opportunity for a sale he sent me home with some petrale sole. It took a bit of convincing but he swore it was one of his favourites and at half the price of the sablefish I bought a few fillets.

This petrale sole is my new favourite fish! It is buttery and light and has a firmer texture then the typical sole I get. To cook it I very lightly breaded it and fried it in butter then finished it with lemon. I served alongside some quick and easy soba noodles and it was a huge hit.

After making this lemon sole recipe about four times I decided it was time to share it. This is reflection of the sort of healthy comfort food that I like to make regularly on weeknights.

Print Recipe

Lemon Sole with Soba Noodles

(serves 2)

1 fillet sole
salt and freshly ground pepper
120 grams soba noodles
1 tomato, diced
1/2 teaspoon olive oil
6 cups spinach
1/3 cup flour
1 tablespoon butter
1 lemon juiced
1 tablespoon fresh mint, chiffonade (optional)

Put a pot of water on to boil. Cut sole into 4 smaller pieces so each serving gets to small pieces of sole. Sprinkle with salt and pepper and refrigerate while you prep the rest. When the water is boiling add a tablespoon of salt and cook the soba noodles according to package directions. Drain and toss with the olive oil and tomatoes so it doesn't stick together.

Now put a large saucepan on medium heat and a medium frying pan on to medium heat. Gently wash the spinach so it is a little bit wet. When the saucepan is hot add the spinach and stir it as it wilts. add a pinch of salt to the spinach to help it along and encourage it to keep it's colour. When the frying pan is hot remove the fish from the fridge and lightly dredge in flour. Add the butter to the pan and stir until it has melted and the foaming has stopped. Add fish to the pan.

Continue cooking spinach until it is wilted, once wilted add to the soba noodles and toss. When the fish is opaque about 3/4 of the way up flip it. Continue cooking until firm to the touch. Adjust the temperature as you go so the butter browns but doesn't burn. Your stove, is different than mine :)

Remove the fish to a plate. Add the mint and stir, then add the lone juice and stir. Plate the soba noodle mixture topped with fish and then spoon the sauce over top.


Prep Time: 5 minutes | Cooking Time: 20 minutes | Total Time:25 minutes
Calories(approximate per serving): 420



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