Pan-fried lemon sole with capers & butter

Lemon Sole is a flatfish that cooks quickly, great for a mid-week fish supper. The flesh is firmer than cod and has a delicate taste, perfectly accompanied by tangy capers and a squeeze of fresh lemon. The trick is to get the oil nice and hot, to leave your fish alone in the pan as much as possible (to avoid breaking the fillets) and to dust the fish with flour before cooking (to prevent the fillets sticking). We recommend serving it with wilted spinach and new potatoes for a deliciously light dinner.

10 mins

2

Easy

• 240g Field & Flower Lemon Sole fillets
• Plain flour for dusting
• 4 tbsp olive oil
• Knob of butter
• 2 tbsp capers
• Lemon juice, to serve
• Handful of roughly chopped parsley, to serve
• Seasoning, to taste

1. Season the Lemon Sole with sea salt & black pepper and dust lightly with a little plain flour.

2. Heat the olive oil in a medium sized frying pan, making sure it's nice and hot before adding the fish.

3. Place the Lemon Sole carefully into the pan, skin side down. Fry for 2 minutes until the skin is crisp, then flip over and cook for an additional 2 minutes. Add the butter and the capers into the pan in the final 30 seconds of cooking, spooning the butter over the fish as it cooks (adding the butter at this late stage reduces the risk of burning, masking the delicate flavour of the fish).

4. Serve the fish onto warm plates, topping with juices from the pan, a handful of parsley and a squeeze of fresh lemon juice.