Fried sole with lemon and yogurt sauce

Fried Turbot Recipe with Lemon and Yogurt Sauce

Preparation time: 30 minutes
Cooking time: 30 minutes
Total: 60 minutes
Servings: 2 people

For fish lovers, turbot is a true delicacy. With its white, juicy, and bone-free flesh, this fish has transitioned from being considered a 'poor man's fish' to a delicacy, and the recipe for fried turbot with lemon and yogurt sauce is perfect for showcasing it. Moreover, this dish not only satisfies the taste buds but also provides a healthy dose of nutrients!

Necessary ingredients:
- 1 portioned turbot (2 pieces of approx. 200-250g each)
- 1 lemon (zest and juice)
- 2 garlic cloves
- 100 ml yogurt
- 1 tablespoon olive oil (for caramelizing the lemon)
- 4-5 tablespoons olive oil (for frying the fish)
- 400 g potatoes (new)
- 1 teaspoon coriander seeds
- 50 g butter
- 1 teaspoon classic mustard
- Salt and pepper to taste

History of Turbot:
Turbot is a fascinating fish, part of the Pleuronectidae family, which has perfectly adapted to the marine environment, having an asymmetric body that allows it to hide on the seabed. Over time, turbot has been appreciated not only for its refined taste but also for its delicate texture. Today, due to poaching and its increasing popularity, it is essential to choose sustainable sources when buying this fish.

Step by Step:

1. Preparing the sauce:
Start by preparing the delicious sauce that will accompany the turbot. Grate the zest of one lemon into a small bowl, being careful not to include the white part, which is bitter. Add the grated garlic cloves.

Heat one tablespoon of olive oil in a pan and lightly fry the lemon to intensify its flavors. Squeeze the lemon juice over the mixture in the bowl, adding the mustard. Season with sea salt and mixed pepper (black, green, red, white) to taste. Mix well until combined.

Gradually add olive oil, continuing to mix. Finally, add the yogurt and mix again. Taste the sauce; if you feel it needs an ingredient to adjust its flavors, now is the perfect time to add it. The sauce should be aromatic and fresh, ready to complement the fish.

2. Preparing the potatoes:
In a pot, boil the potatoes (preferably new) in salted water for about 10 minutes until they are slightly soft but not fully cooked. After boiling, drain them well and cut them in half.

Preheat the oven to 180-200 degrees Celsius. Spread the potatoes on a tray, brush them with butter, sprinkle with salt, pepper, and coriander seeds. Bake for 15 minutes or until they become golden and crispy, stirring occasionally.

3. Preparing the turbot:
Wash the turbot pieces well and dry them with paper towels. Prepare a pan with well-heated olive oil. Dipping the turbot pieces in flour will give them a crispy crust when frying.

Fry each piece of turbot in the hot oil for 3-4 minutes on each side or until golden. You will know they are ready when the flesh becomes opaque and easily flakes off.

4. Preparing the salad:
While the fish is frying, you can prepare a fresh salad from green lettuce leaves and cherry tomatoes, drizzled with olive oil, salt, and pepper. This will add a note of freshness and contrast beautifully with the intense flavors of the turbot and sauce.

5. Serving:
Place some pieces of turbot on plates, alongside the baked potatoes and the lemon and yogurt sauce. Garnish with fresh basil or mint leaves for a pleasing appearance. Serve the salad on a separate plate for an elegant touch.

Tips and useful advice:
- Choose fresh turbot, with firm flesh and without a strong odor.
- For an even more refined taste, you can add some capers to the sauce.
- Turbot can be substituted with other types of white fish, such as sea bream or trout.
- If you prefer a healthier option, you can bake the fish instead of frying.
- An excellent drink pairing would be a dry white wine or fresh lemonade, which will perfectly complement the flavors of the dish.

Calories and nutritional benefits:
This fried turbot recipe with lemon and yogurt sauce is not only delicious but also healthy. Turbot is rich in protein, omega-3, and vitamins, making it an excellent choice for a balanced diet. The potatoes provide healthy carbohydrates, and the yogurt offers probiotics, beneficial for digestion.

By trying this recipe, you will bring to the table a dish that not only impresses with its appearance and taste but also adds a touch of refinement to every meal. Enjoy your meal!