Pan-fried sole with purple sprouting broccoli & caper butter sauce

  • Gluten Free


300g Jersey Royals or other new potatoes, scrubbed and halved if large
230g pack purple sprouting broccoli spears, trimmed and halved lengthways if thick
2 whole Dover or lemon sole
75g unsalted butter, cubed and chilled
1 shallot, finely chopped
1 tbsp capers in brine, chopped, plus 1 tbsp of their brine
Finely grated zest 1 lemon and ½ tbsp juice
½ x 25g pack chives, finely chopped
½ x 20g pack dill, finely chopped


1. Put the potatoes in a pan, cover with salted water and bring to the boil. Simmer briskly for 15 minutes, then add the broccoli, cooking for a final 3-4 minutes, until everything is tender. Drain the potatoes and broccoli in a colander, then leave to steam dry for a few minutes. Season.

2. Meanwhile, use kitchen scissors to trim off the bones on the sides of the fish, plus any gills and tails. Heat 20g butter in a heavy-based, non-stick frying pan until foaming. Add the fish and cook for about 3 minutes on each side until golden, piping hot and just cooked through. Set aside, covered with foil.

3. Cook the shallot in a pan with another 10g butter over a medium heat for 2-3 minutes, until just softened. Add 1 tbsp caper brine and boil until almost evaporated.

4. Remove the pan from the heat, then whisk in the remaining butter cubes, one at a time. Once you have a smooth, emulsified sauce, stir in the lemon zest and juice, plus the capers, chives and dill. Season and serve spooned over the sole and vegetables.

  • Preparation time: 20 minutes + resting
  • Cooking time: 20 minutes
  • Total time: 40 minutes + resting

Serves: 2

Nutritional Info

Typical values per serving:

Energy 2,593kJ
Fat 35.6g
Saturated Fat 20.7g
Carbohydrate 28.1g
Sugars 5g
Protein 35.2g
Salt 1.3g
Fibre 6.1g

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