Sole Salad Recipe

A healthy potlock dish for summer.


8 large sole fillets, skinned*
Juice of 2 lemons, strained
2 green bell peppers, halved, seeded and diced
1 yellow bell pepper, halved, seeded and diced
1 carrot, thinly sliced
1 cucumber, thinly sliced
2 tomatoes, peeled, seeded and diced
4-5 tbsp olive oil
1 tbsp rosemary needles, chopped
1 tbsp white wine vinegar
Salt and pepper

* Alternatively, you can use scallops or sea bass.


Step 1: Put the fish fillets** into a non-metallic dish, pour the lemon juice over them and cover with plastic wrap. Chill in the refrigerator for 2 hours.

Step 2: Put the bell peppers, carrot, cucumber and tomatoes into a salad bowl. Whisk together the olive oil, rosemary and vinegar in a small bowl, season with salt and pepper and pour the dressing over the salad. Drain the fish and dice, then add to the salad and toss. Season with salt and serve.

** Filleting & Skinning Flat Fish: When filleting or skinning fish, keep the knife clean and sharp for a much cleaner and safer cut. Use long sweeping strokes and aim to cut away from your body. Flat fish are slightly easier to fillet than round fish and are a good fish to practice your filleting technique. This method can be used for all flat fish including turbot, brill and sole.

Step 1: Trim the fish by removing the fins with sharp scissors. Cut around the head with a knife and discard it (unless you wish to keep it to make stock, in which case remove the gills and rinse).

Step 2: Place the fish on a chopping board with the dark side facing up. Slip the tip of the knife into the fillet just above the main bone and close to the central backbone, sliding the knife out to the side and to release the fillet at the fin. Run the tip of the knife along the backbone to release the second part of the fillet and to avoid waste. Turn the fish so that the bones are facing towards you. Cutting away from you, run the tip of the knife over the backbone and along the bones on the other side to release the fillet in one sweeping action. Release the fillet completely to show one large flat fillet.

Step 3: Turn the fish over and release the fillet on the other side in the exact same way. You should have two large fillets, the fish bone and trimmings at the end. The fillets can be cooked skin on or off.

See more recipes from Fish.

Reprinted with permission from The Silver Spoon’s Fish, $49.95 (2012 Phaidon).



Andy Sewell