Lemon Sole and Avocado Salad

SERVES 2 as a light lunch or supper

Cook-along with Rick as he shows you how to cook one of his lunchtime favourites.

He says: "What I really like is fish and salad. The reason I like fish and salad is the dressing in the salad makes the fish taste wonderful."

Watch Rick cook this simple dish

Ingredients and method

160g small lemon sole fillets, cut in half
2 tbsp semolina 
50-60ml Olive oil for frying
For the salad
½ romaine or Cos lettuce, leaves torn
1 tomato, cut into thin wedges, sprinkled with salt 2 minutes before assembling the salad
1 small avocado, sliced
4 basil leaves, torn

Assemble the salad in a bowl just prior to serving and dress with a dressing made with 

3 tbsp sunflower oil
1 tbsp mild flavoured olive oil
1 Tbsp red wine vinegar
½ tsp salt
¼ tsp sugar


1) Put the semolina on a plate. Season the sole fillets with salt and pepper and then turn over in the semolina to lightly coat.  

2) Heat the olive oil over a moderate heat and shallow fry the sole fillets for a couple of minutes until lightly golden and just cooked through.

3) While the sole is cooking, assemble the salad and then tuck the pieces of warm sole in amongst the leaves, dress with some of the dressing. Serve immediately.

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