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

2
35 minutes

Ingredients

Lemon sole

  • 1 lemon sole, fins and head removed and de-scaled
  • 2 tbsp of plain 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