Casual Healthy Lunches

by Nikolai Nikitenko February 09, 2017 2 Comments

Casual Healthy Lunches

Casual Healthy Lunches

Flatfish sole can be used in a wide variety of dishes.  Thanks to its unique shape, flatfish is excellent for casual sandwiches or wraps.  You can dress them up too, if you like, but we love the idea of this light, healthy lunch.

What you'll need

  • 1 cup breadcrumbs
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon dried basil
  • ¼ teaspoon thyme
  • 1 pound sole flatfish, cut in 2-inch portions
  • 2 tablespoons olive oil
  • 3/4 cup mayonnaise
  • ¼ teaspoon basil
  • 1 lemon, cut in wedges
  • 4 burger buns or flour tortillas
  • 1 cup shredded lettuce

Making lunch

Mix first 5 ingredients together.  Press the mixture onto each fish portion.  Pre-heat a nonstick pan and olive oil on medium heat.  Place fish portions in pan, leaving room between them, and cook until golden brown and opaque throughout.

In a small bowl, whisk together mayonnaise and basil, squeeze in lemon juice to taste.  Spread about 1 tablespoon basil-mayo inside buns or on one side of the tortilla.  Place lettuce, then fish, then top with a bun.  If using tortillas, roll the tortilla around the fish, and enjoy!  Any extra basil-mayo can be used for dipping.

Beyond sandwiches

Did you know that filleting plaice flatfish has a lot more uses than we've covered here?  It's true!  Filleting flatfish can be used in sandwiches and wraps of all kinds, plus as a main course either fried, baked, or grilled.  And it is delicious flaked into salads, too.  We have a great selection of flatfish here at Global Seafoods, so why not browse our choices and try some new recipes for yourself?

Nikolai Nikitenko
Nikolai Nikitenko


2 Responses


May 04, 2017


Thank you for the great suggestions! If you have any great ideas on recipes or how to make your lunches even healthier then please share! We always love new ideas!


March 05, 2017

Hmmm… you call it healthy???

1 cup breadcrumbs – GO LIGHT OR REPLACE

3/4 cup mayonnaise – REPLACE or do a real home made mayo

4 burger buns or flour tortillas – REPLACE

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