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Pan-Fried Sole with Mashed Potatoes & Green Beans, plated

Mealime recipe · lives on in MealPot

Pan-Fried Sole with Mashed Potatoes & Green Beans

  • 40 min
  • 2–6 servings
  • 409 kcal / serving

Pan-Fried sole with mashed potatoes and green beans yields a light, creamy mash, tender fish, and crisp green beans. It’s a reliable weeknight option that comes together with straightforward steps.

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Pan-Fried

Ingredients

  • 2 clovesgarlic
  • ½ lbgreen beans
  • ¾ lbsole fillets
  • 2 mediumyellow potatoes

From the pantry: black pepper, butter, unsalted, salt

Cookware

chef's knife · colander · cutting board · garlic press (optional) · measuring cups · measuring spoons · mixing bowls · nonstick skillet · potato masher · small saucepan · spatula · vegetable peeler

Directions

  1. Wash and dry the produce, then get the potatoes ready for cooking.
  2. Cube the potatoes, place them in a small saucepan, cover with water by about an inch, and bring to a boil.
  3. Trim the ends and halve the green beans, then toss them into a bowl for later.
  4. When the water boils, lower the heat and simmer the potatoes until tender, about 8–12 minutes; reserve half a cup of the cooking liquid and drain the rest, keeping the pot warm.
  5. Melt butter in a nonstick skillet over medium heat.
  6. Pat the sole dry, season it on both sides with salt and pepper, and set it aside.
  7. Once the skillet is hot, add the sole and cook until fully cooked and golden, about 2–4 minutes per side; transfer to a plate.
  8. Add the green beans to the skillet and pour in ¼ cup water; bring to a boil and cook until bright green, 2–3 minutes.
  9. Peel and mince or press the garlic, then add it to the skillet with butter, salt, and pepper; cook until the liquid evaporates, 1–2 minutes.
  10. Mash the potatoes with half of the reserved liquid and butter, then season with salt and pepper; add more liquid if needed for the desired consistency.
  11. To plate, divide the mashed potatoes, green beans, and sole between bowls and serve.

Two tips

  • Prep the green beans ahead and refrigerate for faster finish.
  • Leftover mashed potatoes can be seasoned and used as a quick hash or formed into small cakes for another meal.

Nutrition per serving

Calories
409 kcal
Protein
27 g
Carbs
43 g
Fat
15 g
Fiber
8 g
Sodium
547 mg

Estimates from the recipe's published nutrition data; they change with the version you pick above.

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Ingredient quantities, timing and nutrition are recorded from the original Mealime recipe ↗ (captured 2026-09-12). Photo: MealPot, an AI-rendered illustration of the finished dish. Description and directions written by MealPot.

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