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

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


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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.

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
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