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

Name: Pan-fried lemon sole with tomato, olive and caper sauce
Total time: 35 min
Ingredients: 1 lemon sole, fins and head removed and de-scaled; 2 tbsp of Doves Farm Organic Plain White Flour; olive oil; 50g of butter, cubed; salt; pepper; 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

by GBC Kitchen

Item 1 of 1

Main
easy
2
35 minutes

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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.

First published in 2019

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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

Metric

Imperial

Lemon sole

1 lemon sole, fins and head removed and de-scaled
2 tbsp of Doves Farm Organic 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

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Method

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

Add the capers and fry for a further minute

Add the tomatoes and olives and simmer on a low heat until the tomatoes collapse into a sauce

In the meantime, lightly dust the fish with flour on both sides and season

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

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

Remove the fish from the pan and drizzle over the browned butter. Leave to rest for a few minutes

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

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

First published in 2019

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GBC Kitchen

GBC Kitchen is where you'll find accessible, inspiring recipes with a twist, from our in-house team of recipe developers. Perfect for mid-week meals or special occasions alike, GBC Kitchen recipes will help you become a more confident cook, and impress those around you in the meantime! Don't forget to check out our brand new How to Cook guide every month, which focuses on a specific ingredient and ways to use it, alongside four brand new recipes.

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