|1 clove garlic, peeled
1 handful capers, drained
1 handful gherkins, drained and finely chopped
6 good-quality anchovy fillets in oil, finely chopped
2 bunches fresh flat-leaf parsley, finely chopped
1 bunch fresh basil, leaves picked and finely chopped
1 bunch fresh mint, leaves picked and finely chopped
1 tablespoon Dijon mustard
red wine vinegar
good-quality extra virgin olive oil
freshly ground black pepper
300 g new potatoes, scrubbed or peeled
4 double sole fillets, from sustainable sources, ask your fishmonger, pinboned
freshly ground black pepper
300 g purple sprouting broccoli
1 knob butter
做法 METHOD (2人用)
To make your salsa verde, finely chop the garlic and put in a bowl. Add the capers, gherkins, anchovies, parsley, basil and mint. Mix in the mustard and 1 or 2 tablespoons of red wine vinegar, then 3 good lugs of olive oil, adding more if needed to make a loose mixture. Balance the flavours with pepper and, if necessary, salt and a little more red wine vinegar.
Put your new potatoes into a large pan of salted, boiling water and cook for 12 minutes with the lid on.
Put the sole fillets into a clean plastic bag and season nicely with salt and pepper and a small handful of flour. Toss around until all the fillets are well coated.
Just before you start cooking the fish, put your broccoli into a colander, place on top of the potato pan, cover with the lid and steam for 4 minutes or so until cooked.
While the broccoli is steaming, heat a lug of olive oil in a large non-stick frying pan and quickly but carefully put your fillets in so they all cook at the same time. Cook for a couple of minutes until beautifully golden, then, starting with the fillet that went in first, turn them all over. Once you’ve done that, add the butter to colour and flavour the fillets. Cook for no more than another 2 minutes.
When the fillets are golden on both sides, remove the pan from the heat. Wait for 20 seconds before squeezing in the juice of ½ the lemon and shaking the pan about, otherwise the lemon juice will burn black and ruin the whole thing.
Divide the fish fillets between your plates with some of the juices from the pan. Drain the potatoes and divide them and the broccoli between the plates. Spoon the salsa verde over the fish and veg, put a lemon wedge beside each and tuck in – heaven!
營養成分(1人分), Nutritional information(per serving)
*以成人日均攝取量計算, Of an adult’s reference intake
食材資訊 Ingredients information: 檸檬 lemon
Lemon is familiar to us with its high vitamin c content. 100g of lemon without peel contains 53mg of vitamin C, slightly higher than those in orange. Since vitamin C is soluble in water, as a common drink- lemon water can supply your daily vitamin C. In addition, citric acid in lemon can increase availability of calcium. It should be aware that lemon, with a ph of 2 to 2.6, is too acidic to be consumed in high concentration. Otherwise, it will lead to gastrointestinal over stimulation and teeth corrosion. The last but not least, lemon peels contain a certain amount of flavonoids, such as Naringenin, an antioxidant. Using it as a pickling ingredients can decrase formation of carcinogenic substances.
營養資料: United States Department of Agriculture, Agricultural Research Service
Special thanks to Freeman Law for the Chinese translation