Thu, 9 November 2017
Ingredients:
1 X whole sole on the bone
50g of capers
100g of freshwater prawns
1 X whole lemon
300g of butter
50ml of rapeseed oil
1 X bunch of flat leaf parsley
250g of tender stem broccoli
Method:
· The fish should be trimmed so as to remove the feather like fin around the exterior of the fish.
· Place a large non-stick pan on heat and add a tablespoon of the rapeseed oil.
· Allow to heat & add 100g of butter. Once the butter starts to foam add the sole, placing the presentation side down first.
· Allow the fish to cook for 3mins. Check to see if the fish has attained a golden brown colour, if so, turn the fish gently using a fish slice or palette knife.
· Continue to allow the fish to cook, but add another 50g of butter and using a spoon scoop this foaming butter and pour over the fish, this gives colour to the fish resulting in a nutty brown colour.
· After 3mins place the frying pan in a pre-heated oven set at 160c degrees and bake for 5-8mins depending on the thickness of the fish.
Broccoli:
· In a boiling pot of water place the trimmed tender stem broccoli and cook for 4mins or until al dente, once cooked refresh under cold water to stop the cooking process.
For the sauce:
· Take the lemon and remove the rind of the lemon.
· Cut the lemon in half & chop the parsley.
· Place a pan on medium heat & add the remaining rapeseed oil & the remaining 150g of butter.
· Once the butter starts to foam, add the prawns and the capers.
· Stir constantly until the prawns have changed appearance to a white colour, this should take approx 3-5mins.
· Squeeze the juice of half of the lemon, add the zest and parsley and continue to cook for 2mins, place the broccoli in the pan and toss until coated thoroughly.
To Assemble:
· Using a fish slice gently lift the fish out and place on a serving platter, place the brocolli on top and spoon the prawn, caper brown butter sauce over the fish and enjoy!
