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Pan-fried lemon sole with tomato, olive and caper sauce

Pan-fried lemon sole with tomato, olive and caper sauce

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This easy lemon sole recipe was inspired by the southern Italian dish Pesca alla Ghiotta. Traditionally served with swordfish, the sauce is made up of classic Italian store-cupboard staples such as anchovies, capers and olives. Throw in some fresh chilli too if you want to add a fiery kick.

Lightly dredging the fish in flour before cooking helps you achieve a nice golden skin, resulting in a simple yet impressive summer dish worthy of a celebration.

Ingredients

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Method

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1
Add a knob of butter to a nonstick frying pan and gently fry the onion, garlic and anchovies until the anchovies have started to melt into the butter and the onion and garlic is soft and translucent
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2
Add the capers and fry for a further minute
3
Add the tomatoes and olives and simmer on a low heat until the tomatoes collapse into a sauce
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4
In the meantime, lightly dust the fish with flour on both sides and season
5
Place another nonstick frying pan over a high heat and add a splash of oil. Once hot, carefully place the fish, top-side down, into the pan. Cook for around 3 minutes or until the fish is starting to turn golden round the edges
6
Flip the fish over and cook for 2–3 minutes before adding cubes of butter. When the butter is melted and foaming, tilt the pan towards you and use a spoon to baste the butter back over the fish
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7
Remove the fish from the pan and drizzle over the browned butter. Leave to rest for a few minutes
8
Taste the sauce and add salt if needed (the anchovies will have seasoned it to an extent). Stir most of the chopped parsley into the sauce then spoon out onto a serving plate
9
Top with the fish and a further sprinkle of parsley and flaky sea salt
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