Monday 28 November 2022


The name of this dish may make it sound like intimidating French fare but this is actually one of the easiest yet most delicious fish recipes I have come across!

Pan fried sole (or hake) gets topped with the most delicious butter, lemon and caper sauce and is one heck a delicious and sophisticated looking dish that you can easily achieve in less than 20 mins at home!!

I served my sole meunière with some rather fabulous smashed rosemary potatoes and broccoli but mash, a potato gratin or even fries would also work a treat.

A perfect dish for a romantic dinner or a midweek meal when you are feeling a bit fancy!



  • 2 sustainable lemon sole or hake 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

  • Lightly dust both sides of the sole fillets with the seasoned flour, then set aside.
  • 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, then repeat with the second fillet of sole.
  • Heat the remaining butter in the pan until it starts to smell nutty, then add the capers and squeeze in the juice from one of the lemon halves. 
  • Stir, then spoon the lemony caper butter over the fish to serve. 
  • Sprinkle parsley over the fillets and serve with the remaining lemon half, cut into wedges, for squeezing. Serve with new potatoes and steamed purple sprouting broccoli, if you like.

  • 500G small potatoes
  • 3 tablespoons butter (I use salted butter)
  • 1 tablespoon minced fresh rosemary
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

  • Preheat the oven to 220c.
  • Boil the potatoes in a medium sauce pan for 10 minutes or until a fork easily slides in and out of the potatoes and the skin is just barely beginning to split. 
  • Drain the water from the pan and set aside.
  • On medium low heat, melt the butter in a small saucepan, stir in the rosemary and salt and pepper.
  • Pour the butter over the potatoes and toss until coated. 
  • Place the potatoes on a foil-lined baking sheet and use the bottom of a heavy drinking glass, a fork, or a potato masher to gently smash the potatoes.
  • Drizzle with any extra butter from the pan and bake for 7-10 minutes or until the potatoes are crispy.

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