Pan-fried Lemon Sole with Tomato, Olive and Caper Sauce by Great British Chefs

This tomato, olive and caper sauce is the perfect accompaniment to the delicate flesh of the lemon sole. A sprinkle of parsley and flaky sea salt is all that’s needed to add the finishing touch. Serve with seasonal steamed greens or a salad on the side.

Recipe Courtesy of Great British Chefs

Serves: 2

Cooking Time: 35 minutes

Equipment

• 24cm Non-Stick Frying Pan
• Proware Stainless Steel Tri-Ply 28cm Non-Stick Frying Pan

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

Cooking 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.

To serve

1. 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.
2. Top with the fish and a further sprinkle of parsley and flaky sea salt.