Dover Sole with Chilli Parsley Butter & Baked Kale

Super kicked with this recipe. I was so pleased with the final result and had a big smile towards the end of the meal. It was quick and tasted delicious, we could have had a bit more but I only bought two fillets. Will just have to wait until next time, which won’t be very long from now.

Started of by making the butter mix.


Roughly chop a small bunch of parsley and make sure the chili is cut into tiny squares.


Cut two small blocks of unsalted butter for two fillets.


Put the chili and parsley into the bowl with a small squeeze of lemon.


Add 1/2 tsp of paprika and adjust the flavor after giving it a good mix.


Have a lick and see if you are happy with the taste, if not add some more lemon and paprika. If you have the time and patience you can keep it in the fridge for an hour, if not just use it like this. I didn’t have the patience as we were very hungry after a long day at work.


Season the fish on both sides.


Place it on a pan with a few drops of olive oil. Don’t add too much as you are going to cook it in butter. Remember to keep the flame on medium.


Add the beautiful chili parsley butter.


Let it sizzle……..


Turn the fish over after 4 minutes and add more butter if you like. Depending on the thickness of the fish it should take about 4-5 minutes on each side.


While the fish is cooking, season the kale and drizzle some olive oil over it.


Keep it in the oven for about 15 minutes at 150°C fan and do keep a watchful eye on it as you only want the edges to become crispy and not burn.

If you want you can sprinkle some parmesan over it once its roasted. Its entirely up to you.


Here go my January goals. I am allowed to cheat a bit, what do you think?



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