Sole Verde - Sea Harvest : Sea Harvest
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Sole Verde

Preparation time: 5 minutes
Cooking time: 20 minutes
Serves: 2 – 4

Heart Mark approved. Want a tasty warm meal, but one that doesn’t take long to prepare? Then try this recipe! It is served warm with some of the best herbs and spices used for fish.

Use these products


  • 5 spring onions, finely chopped
  • 1 cup dry white wine or ½ cup white verjus
  • 2 lemons, 1 juiced and 1 sliced into 2.5 cm thick rounds
  • 4 t soft margarine or olive oil
  • ¼ cup capers, roughly chopped
  • 1 t sea salt
  • Freshly ground black pepper
  • 1 cup loosely packed fresh mixed green herbs, such as parsley, tarragon, dill and thyme, roughly chopped
  • 4 Sea Harvest Dressed Sole Fillets


  1. Combine spring onions, white wine or verjus and lemon juice in a small pot; set over high heat.
  2. Bring to a boil; simmer until liquid is reduced to ¼ cup, about 10 minutes.
  3. Remove from heat; whisk in margarine or olive oil, capers, ¼ teaspoon salt, a pinch of pepper, and ¾ of the herbs.
  4. Set aside but keep warm.
  5. Heat a large frying pan over medium-high heat; add 3 T sauce.
  6. Season both sides of fillets with remaining ¼ t salt and a pinch of pepper.
  7. Arrange fillets and lemon slices in the pan; sprinkle with some herbs.
  8. Cook until fillets are golden, about 4 minutes.
  9. Turn, sprinkle with remaining herbs, and cook until fish is cooked through, about 3 minutes.
  10. Serve with lemon slices and remaining sauce.

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