SOLE FISH WITH POTATOS AND BAKED CARROTS

A delicious meal for someone who enjoys staying a little bit more in the kitchen. It’s easy but it takes time. Enjoy.

For the fish: 

   

Prep time    Cook time  Servings 
10 mins  5 mins  4 

  

      Ingredients 

4 skinless sole fillets 

½ teaspoon kosher salt 

¼ teaspoon black pepper 

½ cup white whole-wheat flour  

2 tablespoons unsalted butter 

        Instructions 
  1. Season the sole fillets with salt and pepper, then dust with flour on both sides, shaking the excess off. 
  2. In a large skillet melt the butter over medium-high heat. When butter starts to bubble, add the fish. 
  3. Cook the fish until golden-brown about 3 minutes on each side. Transfer to plates.  

 

For the fish sauce:(optional) 

Prep time 

Servings 

5 mins 

1.5 cups 

  

Ingredients 

1 cup Mayonnaise 

1/4 cup ketchup 

1 tsp Dijon mustard 

1/2 tsp hot sauce 

1/2 tsp garlic powder 

1/2 tsp onion powder 

ground black pepper  

Juice of 1/2 to 1 lemon  

       Instructions  
  1. Add all the ingredients except the lemon juice into a bowl and mix well together, add in the juice of half a lemon and taste, add more if you prefer. 
  2. Will keep covered in the fridge for several days. 
  3. You may also serve with vegetables, meat, on sandwiches and as a salad dressing.

    For the potatos : 

Prep time   Cook time  Servings 
15 mins  1 hour 30 mins  4 

  

   Ingredients 

1kg medium sized potatoes, peeled

2-3 garlic cloves, minced 

2 tablespoons yellow mustard

1 fresh lemon juice

1 tablespoon dry oregano

125ml (1/2 cup) extra virgin olive oil

salt, pepper 

      

     Instructions  
  1. Preheat the oven at 200 degrees Celsius. 
  2. Cut the potatoes in half lengthwise and do the same with the two pieces 
  3. Put the potatoes and all the other ingredients in a heavy baking pan 
  4. Mix well with a spoon or your hands 
  5. Cover the pan with the lid or foil and put it the oven 
  6. Bake for 1 hour, then remove the lid/foil, and keep baking for another 30 minutes

    For the baked carrots:  

       

Prep time   Cook time  Servings 
5 mins  25 mins  4 

     

     Ingredients 

1 pound carrots washed 

2 tablespoons olive oil 

3/4 teaspoon salt 

1/2 teaspoon pepper 

1/2 teaspoon garlic powder 

 

     Instructions 
  1. Preheat oven to 250 degrees Celsius. 
  2. Cut the carrots in half lengthwise and do the same with the two pieces then hen cut them horizontally. Place on a baking pan. 
  3. Pour olive oil, spices over the carrots. 
  4. Toss to coat evenly and spread carrots into a single layer. 
  5. Bake on the middle rack in a preheated oven for about 25 minutes, tossing halfway, or until the carrots are tender and slightly browned. 

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