Pan-fried lemon sole with tomato, olive and caper sauce
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This pan-fried lemon sole recipe is simple, light and can be on the table within thirty-five minutes. Served with a southern Italian-inspired sauce of tomatoes, capers, anchovies and olives, this is the perfect dish for when you are short on time but looking to impress.
Ingredients
Lemon sole
- 1 lemon sole , fins and head removed and de-scaled
- 2 tbsp of Doves Farm Plain White Flour
- olive oil
- 50g of butter , cubed
- salt
- pepper
Sauce
- 1 knob of butter
- 4 anchovies
- 1/2 onion , finely diced
- 3 garlic cloves , sliced
- 30g of capers
- 80g of olives, (we used anchovy stuffed olives)
- 400g of cherry tomatoes , halved
- 1 handful of parsley leaves , chopped
- salt
- pepper
Method
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
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
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
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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Pan-fried lemon sole with tomato, olive and caper sauce
