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Archive of BBC Food Recipes

Pan-fried sole fillet with caper and tomato dressing

Prep time less than 30 mins
Cook time less than 30 mins
Serves 1
From Ready Steady Cook

Method


  1. 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.

  2. 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.

  3. To serve, place the sole onto a plate and pour over the warm dressing.

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
  • ½ lemon, juice only
  • handful fresh parsley, chopped

For the sole

  • 1 tbsp olive oil
  • 1 sole fillet, skinned

Shopping List

Pan-fried sole fillet with caper and tomato dressing

Fruit and vegetables

Tins, packets and jars

Cooking ingredients

Meat, fish and poultry


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