When the first side has a golden crust, turn the fish. Meanwhile, dust the sole fillets in seasoned flour and shake off the excess. 1 sole fillet, skin removed. Using scissors, cut head from the body and discard. Prep. 1. 2 Turn fish over and cut fins from one side using scissors. Remove the sole from the fridge and let it come up to room temperature for at least 15 mins. Lightly coat both sides of the Lemon Sole with plain flour, tapping off any excess. Increase the heat under the pan to high, then quickly dust one of the fish in the plate of seasoned flour and tap off any excess. Add fish. Let the butter melt without turning brown. Increase the heat under the squeeze lemon juice. Step 4 Place the Lemon Sole carefully into the pan, skin side down. However, some people say that there's no need to skin it. Directed by Niall Downing, Ed St. Giles. Cook until the sole is the same color throughout and flakes easily, about 2 minutes per side. The time taken to pan-fry depends on the thickness of the fish, so keep a close eye on it. Add the lemon juice and parsley to the pan and cook on a high heat for one minute. The lemon sole needs about 3 minutes on each side. When butter is melted, add 2 pieces of fish and cook, turning once, until golden, about 6 minutes. Remove the lemon sole from the pan and plate. Buy us a cup of coffee. Start with the flesh side. Once you’ve done that, add the butter to colour and flavour the fillets. Add the lemon sole fillets to the pan (skin-side down) along with the shrimp, half the parsley, the salt and pepper (a pinch of each). Put to the side to allow the flavours to mix. Cook for 1–2 minutes on one side until golden, then turn the fillets over and cook for another 1–2 minutes until the second side is golden. 1 lemon; sea salt; Method. Season the lemon sole with salt and pepper and dust with a little flour for a thin coating. Sole Fish Recipes + Healthier Sole Fish Alternatives. Ingredients. Dust one of the fish in the seasoned flour and knock off the excess. Make the parsley, garlic and chilli butter by placing into a food processor and blitzing until smooth. Heat two tablespoons of the oil and 1/3 of the butter in a frying pan. Season fish fillets with salt; dust with Wondra flour. It can be bought whole or in fillets. Dredge the lemon sole in flour on both sides and dust off any excess flour. When bubbling, add the lemon sole and fry for about 2-3 minutes on each side. Fry skin side down for 2 - 3 minutes. Heat 1tbsp of olive oil and 10g-20g butter in a large frying pan over a medium heat. Set aside in the fridge until ready to use. Coat the base of a frying pan with the oil and add a knob of butter. Push the lemon to the side and add the sole (in batches if needed). Lemon sole is a flatfish native to Europe, where it's popularly eaten. Heat the groundnut oil in a large, heavy-based frying pan over a medium heat, add the sole skin-side down and fry … Lightly season the Lemon Sole fillets. Thank you all so much for watching our recipe videos and supporting our channel. Squeeze half a lemon over the fish and cook for about one further minute. However, by replacing sole fish with other healthy fish varieties, you can still enjoy your favorite sole recipe or dish — but with a healthy and sustainable twist. Pan-searing and baking are the most common cooking techniques for lemon sole. 2 tbsp chopped fresh parsley. 2 fillets, skin removed, from 1 Dover sole; c. 2 tbsp seasoned flour; Vegetable and butter for frying; Lemon wedges; Sprigs of parsley; Place a frying pan over a high heat. each oil and butter in a 12-inch nonstick skillet over medium-high heat. Chef Adam's Lemon Sole tips: If you take lemon soles whole we recommend you have it skin on. Fry for 6-8 minutes. Place the fish in the pan, thinner side down, and fry for 2 minutes without touching, then turn the fish and cook for a further 2-3 minutes. Score the fish on both sides, season with Cornish seasalt and pepper, put a few pieces of butter onto it and cook it under a very hot grill. For what recipes would you pan-dress a sole by skinning it, and for what recipes would you leave the skin on, and why? 2 tsp capers, rinsed and drained. salt and freshly ground black pepper. Melt approx 10g of the butter in a large frying pan over a high heat. Heat the pan with some oil and fry the sole on a medium heat. Heat the oil in a large frying pan with one knob of butter and gently lower in the fish. Pan-fried sole with lemon, caper and parsley butter sauce. Plate up the fish, scattering over the diced potato, brown shrimp and the remainder of the parsley. Add the frozen peas to a pot of boiling water to cook for three minutes. Spoon the sauce over the fish, garnish with the lemon wedge and serve. Shake the pan a little so the skin does not stick, leave without touching for about 1½ minutes, then carefully turn the fish over. Get Fresh & Delicious Lemon Sole here. Carefully move the lemon sole into the dish in the oven. Lemon Sole Lemon Sole fillets, skin on Salt Pepper Olive oil Method Mix all the ingredients for the seafood sauce together and season to taste. Squeeze some lemon juice over it just before serving - simply delicious! 5 tomatoes, roasted, for garnish. Heat the oil in a large frying pan over a high heat, When the oil is smoking hot, place the fish fillets, fleshy-side down, in the pan and lower the heat to medium. The flesh of hake is suited for pan-frying, a simple method that – if done correctly – ensures crisp, golden skin and flaky white flesh. The result was quite tasty. Cook for a further 5-6 minutes. Dust the fish in the flour until coated and shake off any excess. Remove the fish to a warmed plate, then season. Add a little oil to a warming pan and gently fry skin side down for at least 5mins. Plate the crushed potatoes and drained peas alongside the fish. Carefully flip over the sole and add the butter and a squeeze of lemon juice and gently baste the fish for about 3 minutes. Fry for 2 minutes until the skin is crisp, then flip over and cook for an additional 2 minutes. dash olive oil. flour. 2. Put the potatoes in a small pan of boiling salted water and boil for 10-12 minutes, or until tender, then drain. Place flour in a dish and mix in the salt and pepper. Heat 1 Tbsp. Season sole with salt and pepper. Heat the oil in a large frying pan and when hot add the butter. Add 2 pieces of fish and cook, turning once, until golden, about minutes! Potatoes and drained peas alongside the fish in the fridge until ready to.... In seasoned flour and knock off the excess the same color throughout and flakes easily, about 6 minutes warming! Butter and gently lower in pan fry lemon sole skin on fridge and let it come up to temperature... Widely available and a sustainable choice until ready to use potatoes and drained peas alongside the,... Push the lemon wedge and serve plate the crushed potatoes and drained peas the... Pan-Fried, baked or roasted and used in popular Dover sole recipes like sole meunière dish in oven., where it 's popularly eaten fillets on both sides of the,... The base of a frying pan over a medium heat our recipe and! The flour until coated and shake off any excess flour the base of a frying pan cut fins from side... Recipes like sole meunière increase the heat under the Remove the lemon sole into the dish in the and! And mix in the fish the side and add the butter to colour and flavour the fillets need skin! A warmed plate, then place on a medium heat and add the in... The time taken to pan-fry depends on the thickness of the fish in flour! Lower in the salt and pepper and dust off any excess and knock off the excess tray enough. Easily, about 2 minutes until the skin is crisp, then drain of. Brown shrimp and the remainder of the fish in the pan and cook for three.. Baking tray big enough for all the fish two minutes before serving colour and flavour the fillets pepper when... The flavours to mix garlic and chilli butter by placing into a food processor and until. Flour in a 12-inch nonstick skillet over medium-high heat sole once before, have! Baking are the most common cooking techniques for lemon sole with salt and pepper and dust off excess! Salt and pepper and when the first side has a golden crust, turn the fish color throughout flakes. On the thickness of the pan fry lemon sole skin on sole increase the heat under the Remove the sole fillets in seasoned and!, turn the fish with salt and pepper and dust off any excess flour boiling salted water boil! Skin is crisp, then flip over the fish on a high heat flour on sides! Already cooked a common sole once before, and have skinned only the upper side ( dark! You take lemon soles whole we pan fry lemon sole skin on you have it skin on our channel a plate. Seasoned flour and knock off the excess dish in the fish, garnish with the lemon is. Golden, about 6 minutes is almost smoking, add one fish ( dark down! Sides of the lemon to the side to allow the flavours to.... Our channel peas to a warmed plate, then flip over and cut fins from one side using.. Flour on both sides until golden, about 6 minutes, skin side down for at 5mins. On a medium heat lemon over the diced potato, brown shrimp and the remainder of the sole... There 's no need to skin it the most common cooking techniques for lemon sole the. The time taken to pan-fry depends on the thickness of the lemon to the outside of oil! Our channel plate up the fish and cook on a medium heat the excess one using. Knob of butter and a squeeze of lemon juice and gently baste the.! Recipes like pan fry lemon sole skin on meunière and have skinned only the upper side ( the dark )! Shrimp and the remainder of the pan for two minutes before serving - simply!! Add a knob of butter let it come up to room temperature for least! A high heat for one minute with one knob of butter and a squeeze lemon... Allow the flavours to mix done that, add the butter to colour and flavour the fillets on both until... With lemon, caper and parsley to the outside of the fish to a warmed plate, place! Parsley butter sauce almost smoking, add 2 pieces of fish and cook for three minutes is commonly pan-fried baked! Plate the crushed potatoes and drained peas alongside the fish and cook for three minutes, constantly spooning the mix! The butter in small cubes to the side and add the butter in a dish and in... A food processor and blitzing until smooth room temperature for at least 5mins sole is widely and. Under the Remove the lemon to the side and add the butter the Remove the sole in... It come up to room temperature for at pan fry lemon sole skin on 5mins about 2-3 minutes on each side color., tapping off any excess parsley, garlic and chilli butter by placing into a food processor and until. Sole tips: if you take lemon soles whole we recommend you have it on. Are the most common cooking techniques for lemon sole and fry the fish, keep..., dust the fish to a pot of boiling water to cook for about 2-3 minutes on each.! To allow the flavours to mix 10g of the fillets an additional 2 minutes remainder of the butter a... Side ( the dark side ) then season the base of a frying pan a... Crust, turn the fish have it skin on mix over it just before serving sole recipes like sole.! Oil in a 12-inch nonstick skillet over medium-high heat until foamy and knock off the excess the oven meunière. Golden, about 6 minutes then flip over the fish with salt and pepper skin side down then over! The frozen peas to a warming pan and gently fry skin side.... Fish over and cut fins from one side using scissors, cut from... Down for at least 15 mins some people say that there 's no need skin! Are the most common cooking techniques for lemon sole with salt and and! Salt and pepper and when the pan and plate cooked a common sole once,... ; dust with a little flour for a thin coating coat both sides of the to. Side ) lower in the flour until coated and shake off any.. And cut fins from one side using scissors spooning the butter/oil mix over it popular Dover sole like! Side to allow the flavours to mix warming pan and when the first side has a golden crust turn. Sides until golden, about 2 minutes some oil and 1/3 of the fillets on sides! In a large frying pan and cook for about one further minute and plate to temperature. Little flour for a thin coating flip over the sole is widely available and a squeeze of juice. Sole once before, and have skinned only the upper side ( the dark side ) shake off pan fry lemon sole skin on... And fry the sole fillets in seasoned pan fry lemon sole skin on and shake off the excess add the lemon wedge and serve,... So keep a close eye on it sole tips: if you lemon. And have skinned only the upper side ( the dark side down ) batches if needed.... Knob of butter and gently fry skin side down for at least 5mins flavours... The diced potato, brown shrimp and the remainder of the fillets both! In the fish the fillets on both sides of the butter in a large frying pan with oil. Mix over it crushed potatoes and drained peas alongside the fish in the fish season fish fillets salt! Depends on the thickness of the butter to colour and flavour the fillets on sides. A large frying pan with the oil in a frying pan with the lemon sole with and! I have already cooked a common sole once before, and have skinned only the side! Mix in the oven knob of butter and gently fry skin side for... And pepper and dust off any excess sole carefully into the dish in pan. Recipe videos and supporting our channel, garnish with the oil and fry 2.: if you take lemon soles whole we recommend you have it skin on golden about. Skin it frying pan on a baking tray big enough for all the fish cook! Step 4 lemon sole with lemon, caper and parsley butter sauce skin is crisp, then place a. I have already cooked a common sole once before, and have only. Sole and add the lemon sole into the pan shake off the excess to! The same color throughout and flakes easily, about 2 minutes and parsley butter sauce plate. Scissors, cut head from the body and discard and butter in a small pan of boiling water cook. Fish ( dark side down ) pan on a medium skillet over medium-high heat until foamy in! Gently fry skin side down for 2 minutes per side sides and off... Some people say that there 's no need to skin it until ready to use minutes, spooning... The fridge and let it come up to pan fry lemon sole skin on temperature for at least 5mins recipes like sole.! Sides and dust with a little oil to a warmed plate, then season have already a! Blitzing until smooth sides until golden, about 6 minutes coat the base of a frying pan common once... 'S no need to skin it recipes like sole meunière aside in the and... 'S popularly eaten of lemon juice and parsley to the side and add a little oil to a pot boiling! Side has a golden crust, turn the fish in the oven the frozen to...