Name: Pan-fried sole fillet with caper and tomato dressing
Prep time: 30 min
Cook time: 10 min
Yield: Serves 1
Ingredients: 1 tbsp olive oil; 1 garlic clove, finely chopped; 2 tbsp capers, drained, rinsed and finely chopped; 1 ripe tomato, seeds removed, chopped; salt and freshly ground black pepper; 陆 lemon, juice only; handful fresh parsley, chopped; 1 tbsp olive oil; 1 sole fillet, skinned

Pan-fried sole fillet with caper and tomato dressing

Preparation time

less than 30 mins

Cooking time

less than 10 mins

Serves

Serves 1

By Nick Nairn

From Ready Steady Cook

Shopping list

Preparation time

less than 30 mins

Cooking time

less than 10 mins

Serves

Serves 1

Ingredients

For the dressing

1 tbsp olive oil
1 garlic clove, finely chopped
2 tbsp capers, drained, rinsed and finely chopped
1 ripe tomato, seeds removed, chopped
salt and freshly ground black pepper
陆 lemon, juice only
handful fresh parsley, chopped

For the sole

1 tbsp olive oil
1 sole fillet, skinned

How-to-videos

Method

For the dressing, heat the oil in a pan, add the garlic, capers and chopped tomato and gently warm through. Season, to taste, with salt and freshly ground black pepper and stir in the lemon juice and parsley. Remove from the heat, set aside and keep warm.
For the sole, heat the oil in a non-stick frying pan and fry the sole for 2-3 minutes on each side, or until cooked through.
To serve, place the sole onto a plate and pour over the warm dressing.

How-to videos

Knife skills: how to finely chop

De-seeding tomatoes

大象传媒

Accessibility links