Thu, 28 February 2019
This recipe serves 4
Ingredients
· 4 X 500-600g Black or Dover sole
· 200g of baby spinach
· 1 clove of garlic (chopped)
· 60mls extra virgin olive oil
· 1 lemon (segmented)
· 20g toasted f almonds
· 2 tablespoons of chopped parsley
· Salt and pepper
Method
· Place heavy based frying pan on a high heat, season the sole with salt and pepper, add some veg oil to the pan, carefully place the fish into the pan and pan fry for 3 mins (until golden) on each side. Place on roasting tray and finish cooking in pre-heated oven at 190 deg for 4-6 mins or until cooked through. As these fish are quite large, you may have to cook all four pieces separately.
· To make the sauce – add the olive oil to same pan, warm slightly and add in lemon segments and parsley, and set to one side, season with lots of freshy cracked black pepper and a little sea salt
· To cook spinach - add a little olive oil to a pan, sauté garlic for 30 seconds, add the spinach and cook until wilted.
· To plate – put some of the sautéd spinach on the plate, place the cooked sole on top of the spinach and drizzle the lemon and parsley olive dressing over the top, and scatter the plated with the toasted almonds
Chef’s tips
Ask your fish monger to remove skins from the fish. This fish is very simple to take off the bone once cooked
Don’t over crowd the pan when cooking fish as it reduces temperature and fish will stick to pan.
