Banting sole meunière
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Serves: 4
 
Sole meunière, using banting ingredients
Ingredients
  • For the sweet potato bake:
  • 4 white sweet potatoes, peeled and cut into slices
  • 4 orange sweet potatoes, peeled and cut into slices
  • Freshly ground black pepper and coarse salt
  • 45ml coconut oil
  • For the sole:
  • 4 sole fillets (approximately 200 – 250g each)
  • Freshly ground black pepper and coarse salt
  • 375ml almond meal
  • 45 ml olive oil
  • 90 ml butter
  • 60ml chopped parsley
  • 60ml fresh lemon juice
  • To garnish:
  • 30ml capers (optional)
  • Lemon wedges
Instructions
  1. For the sweet potato bake:
  2. Pre-heat the oven to 180⁰C.
  3. Place the sliced sweet potatoes into an oven dish.
  4. Season with salt and pepper and dab with the coconut oil.
  5. Bake in the pre-heated oven for approximately 45 minutes or until the sweet potatoes are cooked.
  6. For the Sole:
  7. Season the fish on both sides with salt and pepper and dust on both sides with the almond meal.
  8. Heat the oil and butter on medium to high heat until it is hot and foamy.
  9. Add the soles and cook for approximately 2 to 3 minutes on each side or until the fish is lightly browned.
  10. Place onto warmed plates.
  11. Add the chopped parsley and the lemon juice and cook for one minute.
  12. Spoon the sauce over the fish.
  13. Garnish with the capers and lemon wedges and serves with the sweet potato bake.
Recipe by Pink Polka Dot Food at http://www.pinkpolkadotfood.com/banting-sole-meuniere/