Fish Molee

From Great British Chefs
Serves 4

Ingredients

lemon sole, filleted, skin-off and sliced
2 tbsp of coconut oil
1 onion, sliced
1 knob of ginger, julienned
2 green chillies, de-seeded
1/2 tsp turmeric powder
1 sprig of curry leaves
150ml of water
400ml of coconut milk
6 baby plum tomatoes, halved
25g of samphire
salt to season

In a medium-sized saucepan heat the coconut oil. When warm, add the sliced onion, ginger and green chillies. Sauté over medium heat until the onions are softened

Add the turmeric powder and curry leaves and sauté for a further 2 minutes, then add the of water and simmer for 5 minutes

Add the sliced lemon sole and simmer for a further 4 minutes, then add the coconut milk, tomatoes and salt. Simmer for 2 minutes, then remove from the heat. Check the seasoning, then garnish with samphire and serve immediately with steamed rice

 

Jamie Oliver’s – the nicest tray-baked lemon sole

From Jamie’s Dinners
Serves 4

Ingredients

4 whole lemon soles, from sustainable sources, ask your fishmonger
2 handfuls red and yellow cherry tomatoes, halved
4 cloves garlic, peeled and finely sliced
1 handful fresh oregano or basil, leaves picked
1 bunch spring onions, trimmed and finely sliced
1 tablespoon balsamic vinegar
sea salt
freshly ground black pepper
zest of halved 2 lemons
extra virgin olive oil
1 handful black olives, destoned and chopped
1 handful fresh flat-leaf parsley, finely chopped

This is really simple. First of all give your fish a wash, then with a sharp knife score across each fish down to the bone at 2.5cm/1 inch intervals on both sides. This allows flavour to penetrate the fish and lets the fish’s juices come out.

Preheat the oven to 200ºC/400ºF/gas 6. Get yourself a bowl and add the tomatoes, garlic, oregano or basil, spring onions, balsamic vinegar, a pinch of salt and pepper and the zest and juice of 1 lemon to it. Loosen with a couple of good tablespoons of extra virgin olive oil and mix well, then spread over the bottom of a large roasting tray. Use one that will fit all 4 fish quite snugly (or you can use two smaller trays). Place the fish on top – top to tail.
Now add the olives, parsley, juice and zest of the second lemon to the bowl that the tomatoes were in. Loosen with a little olive oil and then divide this mixture between the fish, placing an equal amount on the centre of each. Cook in the preheated oven for 12 to 15 minutes, depending on the size of the fish. To check whether they’re done, take the tip of a knife and push it into the thickest part of the fish. When done, the flesh will easily pull away from the bone.

Once cooked, remove the fish from the oven and allow them to rest for 3 or 4 minutes while you get your guests round the table, serve them some wine and dress your salad. Then you can come back to the fish. Divide them up at the table on to 4 plates, making sure that everyone gets some tomatoes and juice spooned over the top of the fish. Lovely!

Pan fried sole with lemon and capers

From the Spanish cookbook
Serves 2

Ingredients

2-3 tbsp plain flour
4 sole fillets
3 tbsp olive oil
2 tbsp butter
4 tbsp lemon juice
2 tbsp pickled capers, drained
salt and ground black pepper
fresh flat leaf parsley to garnish

Sift the flour on to a plate and season well with salt and ground black pepper. Dip the fish fillets into the flour, to coat evenly on both side.

Heat the oil and butter in a large shallow pan until foaming. Add the fish fillets and fry over a medium heat fro 2-3 minutes on each side.

Life out the fillets carefully with a metal spatula and place them on a warmed serving platter. Season with salt and ground black pepper.

Add the lemon juice and capers to the pan, heat through and pour over the fish. Garnish with parsley and serve at once.

This is such a ridiculously simple and quick dish to make (there’s really no reason why people should say that it’s difficult to cook fish when you have such simple recipes!) I made it in 15 minutes (right after I got back from Waitrose; managed to get myself some reduced price lemon sole as well) I really like the combination of the mild, crisp taste of the coated fish and the sharp lemon and caper sauce.