Delicate Pan-Fried Sole with Golden Carrot Mash

Flaky sole fillets pan-fried to golden perfection, accompanied by a sweet and smooth carrot and potato mash, offering a light and digestible meal.

• Prep: 10 min
• Cook: 18 min
• Total: 28 min
• Servings: 4
• Cuisine: Argentine
• Difficulty: Easy
• Cost: $9.35/serving

Dietary

• Low-Residue
• Gluten-Free
• Nut-Free
• Low-Sugar
• Low-FODMAP

Tags

• fry
• quick
• healthy
• fresh

Ingredients

• 1.5 pound sole fillets
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper
• 2 tablespoon olive oil
• 1 pound carrots (peeled, sliced)
• 1 pound russet potatoes (peeled, cubed)
• 2 tablespoon unsalted butter

Instructions

1. Pat sole fillets dry with paper towels. Season with 3/4 teaspoon salt and 1/4 teaspoon ground black pepper.
2. Heat 1 tablespoon olive oil in a large non-stick skillet over medium heat.
3. Carefully place sole fillets in the hot skillet. Cook for 3-4 minutes per side, until golden brown and flaky. Remove from skillet and set aside.
4. While fish cooks, place peeled and sliced carrots and cubed russet potatoes in a medium saucepan. Cover with water and bring to a boil over high heat. Reduce heat to medium and cook until very tender, about 12-15 minutes. Drain well.
5. Return cooked carrots and potatoes to the saucepan. Add 2 tablespoons unsalted butter, 1/4 teaspoon salt, and 1/4 teaspoon ground black pepper. Mash until very smooth.
6. Serve the delicate pan-fried sole fillets with the golden carrot mash.

Notes

Be careful not to overcook the delicate sole fillets. Cook vegetables until very soft for easy mashing and digestion.

Nutrition (per serving)

• Calories: 510
• Protein: 29.2 g
• Carbohydrates: 45.8 g
• Fat: 22.9 g
• Fiber: 4.3 g
• Sodium: 1150 mg
• Saturated Fat: 6.7 g
• Sugar: 6.1 g
• Cholesterol: 82 mg