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Sole meunière with blood orange & crispy capers

Sole fillet on plate with capers and blood orange slice

Sole meunière with blood orange & crispy capers

Name: Sole meunière with blood orange & crispy capers
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 2
Ingredients: 2 tbsp rapeseed oil or groundnut oil; 2 tbsp capers; 1 blood orange; 2 tbsp plain flour; 2 lemon sole or plaice fillets, pinboned; 50g unsalted butter cubed; ½ lemon; pinch of chilli flakes; few thyme sprigs; handful parsley finely chopped; 100g spinach wilted, to serve

Rosie Birkett

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Serves 2

Easy

Prep: 5 mins

Cook: 10 mins

A star rating of 5 out of 5.6 ratingsRate

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Marvel at the combination of delicate white fish with caramelised citrus flavours and sharp capers. A great dish for entertaining

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Ingredients

Nutrition

Units:

MetricUS

2 tbsp rapeseed oil

or groundnut oil
2 tbsp capers
1 blood orange
2 tbsp plain flour
2 lemon sole

or plaice fillets, pinboned
50g unsalted butter

cubed
½ lemon
pinch of chilli flakes
few thyme sprigs
handful parsley

finely chopped
100g spinach

wilted, to serve

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Nutrition: per serving

kcal511
fat34g
saturates14g
carbs21g
sugars5g
fibre3g
protein29g
salt1.2g

Method

step 1

Heat 1 tbsp oil in a large non-stick frying pan over a medium-high heat. Add the capers and fry until puffed and crisp, about 2 mins. Transfer with a slotted spoon to a plate covered with kitchen paper.
step 2

Zest the orange and set aside. Cut it in half and place, cut-side down, in the hot oil. Caramelise for 3-5 mins, then set aside. Wipe the pan out with kitchen paper. Put the flour on a plate and season. Dust the fish fillets lightly in the seasoned flour. Heat the remaining oil over a high heat. Add the fillets, turn the heat down slightly, then cook for 1-2 mins each side. Transfer to a plate and keep warm.
step 3

Add the butter to the pan, along with the blood orange zest. Once melted, squeeze the juice of one of the orange halves into the pan, along with a squeeze of lemon juice, the chilli flakes and thyme. Whisk to combine, taste, then add more orange juice if you think it needs it. Add the capers back to the pan, followed by the fish fillets, basting them briefly in the butter. Divide between two plates and spoon over any excess butter. Serve with wilted spinach.

Recipe from Good Food magazine, March 2018

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A star rating of 5 out of 5.6 ratings

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