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    Pan-fried Sole with Spinach and an Orange and Cardamom Dressing

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    Pan-fried Sole with Spinach and an Orange and Cardamom Dressing

    If you can't get Dover sole, plaice also works very well in this recipe.

    • Preparation time: 5 minutes
    • Cooking time: 10 minutes
    • Total time: 15 minutes 15 minutes

    Serves: 4


    • Dressing
    • 150ml olive oil
    • 300ml freshly squeezed orange juice
    • 1 clove garlic, crushed
    • 4 seeds from a cardamom pod
    • ½ vanilla pod, split, seeds scraped out and discarded
    • 2 tbsp olive oil
    • 4 fillets Dover sole, skinned
    • Salt and freshly ground pepper
    • 450g baby spinach
    • Juice of 1 lemon


    1. Preheat the oven to 180°C, gas mark 4.
    2. Strain the orange juice into a pan, add the garlic and cardamom, bring to the boil, then simmer for 5-8 minutes until slightly reduced. Reduce the heat to low, and whisk in the olive oil in a thin stream. Keep whisking for 2-3 minutes over a low heat until emulsified. Add the vanilla pod, remove from the heat and leave to infuse while you prepare the fish. Put a baking dish in the oven to preheat. Heat 2 tbsp olive oil in a non-stick frying pan over a medium heat. When hot, add the sole fillets, skin side up (you might need to do this in batches). Cook for 3-4 minutes, or until coloured, then transfer to the baking dish, skin side down. Season. Rewhisk the dressing if necessary, then strain it. Drizzle about 3/4 of it over the sole, then place in the oven for 2 minutes.
    3. Put the spinach in a pan with 1-2 tbsp water. Bring to the boil and cook until just wilted. Drain. Arrange the spinach on 4 warmed plates and drizzle with a little lemon juice.
    4. Lay a sole fillet on each pile of spinach, drizzle with the pan juices and remaining dressing and serve.

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