Pan-Seared Sole with Caramelized Banana
A light, elegant dish that pairs delicate sole with the subtle sweetness of caramelized banana. Simple to prepare but a little different, it brings a balance of savoury and sweet flavours.
Ideal for when you want something quick, refined, and a bit outside the usual.
10 Mins. 20 Mins. 2-3
🛒 Ingredients:
For the Sole:
- 2 whole sole fillets (about 400–500g)
- 2 tbsp olive oil
- 1 tbsp butter
- Juice of ½ lemon
- Salt & pepper to taste
For the Banana:
- 2 ripe bananas (firm, not overripe)
- 1 tbsp butter
- 1 tbsp brown sugar
- Pinch of cinnamon (optional)
Optional Garnish:
- Fresh parsley, chopped
- Toasted almonds or cashews for crunch
👨🍳 Instructions:
- Prep the sole: Pat fillets dry, season with salt, pepper, and a squeeze of lemon juice.
- Pan-sear: Heat olicve oil and butter in a skillet. Cook sole fillets for 3-4 mins per side unril golden and just cooked through, Remove and keep warm
- Caramelize bananas: In the same pan, melt butter, add brown sugarand stir until bubbling. Slice bananas lengthwise, add to pan, cook for 2-3 mins per side until golden and glazed. Sprinkle cinnamon if using
- Plate and serve: Place sole fillets on a plate, top with caramelized banana slices, drizzle pan sauce over
- Garnish with parsley and nuts if desired
🍽️ Serving Suggestions:
- Pai with steamed jasmine rice or couscous
- Add a crisp green salad for freshness
- Works beautifully with a chilled sauvignon blanc
✨ Pro Tip:
Choose bananas that are just ripe - too soft and they'll break apart in the pan. The sweet glaze balances the delicate sole perfectly.
Always practice safe thawing methods before cooking this dish.
This recipe uses:
