Spanish Rice and Sole Salad

spanish rice and sole salad

Spanish Rice and Sole Salad

No ratings yet
Servings: 6
Calories: 696


  • 2 large lemon sole each filleted into 4 pieces
  • 6 peppercorns
  • Slice of onion
  • 1 tbsp lemon juice
  • 6 oz long grain rice
  • 1 small aubergine
  • 2 tbsps olive oil
  • 1 red pepper seeded and chopped into 0.5 cm (1/4 inch) dice
  • 1 shallot finely chopped
  • 1 green pepper seeded and chopped into 0.5cm (1/4 inch) dice
  • 3 tbsps French dressing
  • 1 tbsp chopped fresh mixed herbs
  • 1/2 pint prepared mayonnaise
  • 1 clove garlic crushed
  • 1 level tsp tomato puree
  • 1 level tsp paprika
  • Salt and pepper
  • 2 bunches watercress to garnish


  • Lay the sole fillets in an ovenproof dish, together with the peppercorns, slice of onion, lemon juice and just enough water to cover. Sprinkle with a little salt and cover the dish with foil or a lid. Poach in a preheated oven, 180°C/350°F/Gas Mark 4, for 8 - 10 minutes. Allow the fish to cool in the liquor, then cut each fillet into 2.5 cm (1 inch) pieces.
  • Cook the rice in boiling water, until soft. Rinse in cold water and separate the grains with a fork.
  • Cut the aubergine in half and sprinkle with 2 tsps salt. Allow to stand for 1/2 an hour, then rinse very thoroughly Pat dry and cut into 1 cm (1/2 inch) dice.
  • Heat the oil in a large frying pan, and fry the aubergine, until it is soft. Allow the aubergine to cool, then mix it into the rice along with the shallot, peppers, half the chopped herbs and the French dressing.
  • Mix together the mayonnaise, garlic, tomato puree, paprika, remaining herbs and seasoning.
  • Arrange the rice on one side of a serving dish and the sole pieces on the other. Spoon the mayonnaise over the sole and garnish the dish with watercress.
Calories: 696 kcal
Carbohydrates: 32 g
Protein: 41 g
Fat: 44g
Saturated Fat: 7 g
Trans Fat: 1 g
Cholesterol: 152 mg
Sodium: 1211 mg
Potassium: 816 mg
Fiber: 4 g
Sugar: 7 g
Vitamin A: 1109 IU
Vitamin C: 46 mg
Calcium: 92 mg
Iron: 1 mg
Ingredients Fish & Seafood, Sole
Save to Favorites

No account yet? Register

Leave A Comment

Your email address will not be published. Required fields are marked *

Recipe Rating