Recipe · 40 min
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.
Free on iPhone · servings scaled, grocery list written for you.
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
Kitchen help: cups to grams · tablespoons to cups · oven temperatures · butter conversions · what each cooking tool is for · ingredient substitutes
More dinner ideas: easy dinners · dinners for two
Shopping list by aisle
Produce
- 2 clovesgarlic
- ½ lbgreen beans
- 2 mediumyellow potatoes
Meat & seafood
- ¾ lbsole fillets
2 aisles for this recipe. Plan a week in MealPot and it merges every dinner into one list in this order, scaled to your household.
Ingredients for 2, 4 and 6 servings
| Ingredient | 2 servings | 4 servings | 6 servings |
|---|---|---|---|
| garlic | 2 cloves | 4 cloves | 6 cloves |
| green beans | ½ lb | 1 lb | 1 ½ lb |
| sole fillets | ¾ lb | 1 ½ lb | 2 ¼ lb |
| yellow potatoes | 2 medium | 4 medium | 6 medium |
Quantities in US units. Any other household size: MealPot scales the recipe and the grocery list for you.
Directions
- Wash and dry the produce, then get the potatoes ready for cooking.
- Cube the potatoes, place them in a small saucepan, cover with water by about an inch, and bring to a boil.
- Trim the ends and halve the green beans, then toss them into a bowl for later.
- 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.
- Melt butter in a nonstick skillet over medium heat.
- Pat the sole dry, season it on both sides with salt and pepper, and set it aside.
- 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.
- 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.
- 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.
- 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.
- 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 follow the original Mealime recipe ↗ (captured 2026-09-12). The photo is MealPot's AI-rendered illustration of the finished dish; the description, directions, aisle list and serving table are MealPot's.