By Donal Skehan
Meaty and succulent but with a delicate flavour, sole works beautifully with this nutty golden brown butter spiked with tangy lemon and salty capers. Treat yourself this restaurant-style meal for one – you deserve it!
Overall Time 10 mins, Serves 1
1 sole fillet, skin on
3 tbsp plain flour
Juice of 1/2 lemon
A small bunch of asparagus, shaved into thin slices
125g ready to eat puy lentils
Sea salt and ground black pepper
2 tbsp olive oil
3 tbsp capers, drained and rinsed
A little flat-leaf parsley, finely chopped, to garnish (optional)
- Remove any prominent bones from the fish fillets using tweezers. Season the flour with salt and pepper on a large plate and press the fillet into the mix to coat on either side. Shake off any excess and set aside on a clean plate.
- Heat the oil in a frying pan, which is big enough to accommodate the fish fillet over a high heat. Add the fish fillet, skin-side down and asparagus and cook for 2 minutes and then turn over the fish add half the butter and a squeeze of lemon and cook for a further minute until golden and butter melts. Using a fish slice, remove the fillets from the pan and set aside on a warmed plate.
- Place the pan back over a high heat and melt the butter until it is foaming, then add the lemon juice and continue to cook until the butter turns a nutty golden brown.
- Pour the butter, lemon mix over the fish. Warm the lentil in the pan with the remaining pan sauce and serve straight away.
- For more Directions watch the video
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