To stop delicate lemon sole fillets falling apart, preheat your pan well and flip just once. A fish spatula will also help keep them intact
| انشأ بواسطة | سبينس |
| وقت التحضير | 15 دقائق |
| وقت الطهي | 15 دقائق |
| عدد الأفراد | 2 |
| مطبخ | البريطاني |
| النظام الغذائي | Other |
| إرشادات التحضير | وصفة سهلة |
| سعرات حرارية | 704 |
| دهون | 59g |
| المشبعة | 29g |
| بروتين | 32g |
| الكربوهيدرات | 14g |
| السكريات | 7g |
| نظرًا لطبيعة وصفات سبينس للطهي في المنزل والتغيرات الطبيعية في المكونات، يتم تقريب المعلومات الغذائية على قدر الإمكان. تعرف على المزيد | |
المكونات
طريقة التحضير
تحميل PDFBring a pot of salted water to a boil.
Dice the courgettes. Chop the asparagus diagonally into 2cm pieces. Blanch the peas for 30 seconds, the courgettes for 30 seconds and the asparagus for 60 seconds. Drain and run under cold water to stop the cooking process.
Lightly season the fillets with salt. Heat the oil in a frying pan over a medium heat. Fry the fillets for approx. 1-2 minutes per side, or until just cooked through. Remove from the heat and set aside.
Cube the butter. Finely chop the preserved lemon. In a small pan, combine the preserved lemon and chicken bone broth. Bring to a boil, then add the butter, one cube at a time, and boil rapidly for a minute to emulsify the butter and slightly reduce the sauce.
Stir the blanched vegetables into the sauce, warming them through.
Divide the vegetables and sauce between two warm plates, then place the lemon sole fillets on top.
Scatter over the microgreens and serve immediately.
