Delicious UK - (03)March 2020

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Beef carbonnade

PERFECT A CLASSIC

SOLE MEUNIÈRE

The French name of this dish makes it sound like posh restaurant fare (and tricky

to make), but it’s simpler than you might think to cook at home. Buy the best

quality, fresh-as-possible-fish, then follow our recipe for a fabulous supper for two

Therecipe

SERVES2.HANDS-ONTIME 20 MIN

FOOD

TEAM’S

TIP

Filleting a flatfish isn’t hard but

takes practice – see Masterclass:

The Knowledge for fish expert

CJ Jackson’s step by step guide or ask your

fishmonger to prepare the sole for you.

• 1 sustainable lemon sole (about 500g),
  boned and trimmed to make 2 fillets


• 2 tbsp plain flour, well seasoned with
  salt and pepper


• Splash olive oil


• 75g butter


• 2 tbsp capers, drained


• 1 lemon, halved


• Small handful chopped fresh parsley

1 Lightly dust both sides of the sole fillets

with the seasoned flour, then set aside.

2 Heat a splash of olive oil and small knob of

the butter in a large heavy-based frying pan

over a medium heat. When hot, add one sole

fillet, skin-side down, then fry for 2-3 minutes

until lightly golden and crisp. Carefully turn

the fillet over and cook for 2-3 minutes more

until both sides are golden and crisp. Set

aside on a warm serving plate, lightly cover,

thenrepeatwiththesecondfilletofsole.

3 Heattheremainingbutterinthepanuntilit

startstosmellnutty,thenaddthecapersand

squeezeinthejuicefromoneofthelemon

halves.Stir,thenspoonthelemonycaper

butteroverthefishtoserve.Sprinkleparsley

overthefilletsandservewiththeremaining

lemonhalf,cutintowedges,forsqueezing.

Servewithnewpotatoesandsteamedpurple

sproutingbroccoli,if youlike.

PERSERVING257kcals,12.2gfat

(1.9gsaturated),23gprotein,12.6gcarbs

(0.7gsugars),0.7gsalt,1.9gfibre

RECIPE: SOPHIE AUSTEN-SMITH. PH

OTOGRAPH: GARETH MORGANS. FOOD STYLING

: REBECCA WOOLLARD. STYLING: DAVINA PERKINS

Foodteam’stipsforsuccess

• Askyourfishmongerwherethefishwerecaught.The
  MarineConservationSocietysaysthemostsustainable
  lemonsolefisheriesuseseinenetsintheNorthSeaand
  EnglishChannel.Choosefishthatareatleast25cmlong.


• A lightdustingofseasonedflourisvitalforflavour,
  helpsprotectthedelicatefleshandguaranteesa crisp
  coatingoncethefishisfried.


• Getthepanproperlyhot– it shouldsizzlewhenyouput
  thefishin,soyougetanevenlycrispskin.


• Checkthefishiscookedbygentlypressingthethickest
  partwithyourfinger.If thesoleisreadytoturnoveror
  serve,thefleshshouldjustbegintoflakeunderthepressure.

118 deliciousmagazine.co.uk