Pan-fried Dover sole with warm tomato compote

Pan-fried Dover sole with warm tomato compote

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Prep: 1 hr Cook: 30 mins

More effort

Serves 2
Simply cooked, so you can really appreciate the flavour of this Rolls-Royce of fish

Nutrition and extra info

Nutrition: per serving

  • kcal1053
  • fat71g
  • saturates20g
  • carbs55g
  • sugars7g
  • fibre3g
  • protein53g
  • salt1.08g
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Ingredients

    For the compote

    • 3 tbsp olive oil
      olive oil

      Olive oil

      ol-iv oyl

      Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

    • 2 shallot, sliced
      Shallot

      Shallot

      shal-lot

      Related to the onion (as opposed to being a younger version of it), shallots grow in clusters at…

    • pinch caster sugar
    • 250g cherry tomato, halved - a mix of red and yellow looks good
    • 1 tbsp balsamic vinegar, white balsamic vinegar is best
      Balsamic vinegar

      Balsamic vinegar

      bal-sam-ick vin-ee-gah

      True Balsamic vinegar is an artisan product from Modena, in Emilia Romagna, Italy, and is made…

    • handful coriander leaves, roughly chopped

    For the fish

    • 200g plain flour
    • ½ tsp cayenne pepper
    • 2 Dover sole (about 350g each, see TIP)
    • 5 tbsp sunflower oil
      Sunflower oil

      Sunflower oil

      A variety of oils can be used for baking. Sunflower is the one we use most often at Good Food as…

    • 50g butter, diced
      Butter

      Butter

      butt-err

      Butter is made when lactic-acid producing bacteria are added to cream and churned to make an…

    • half a lemon
      Lemon

      Lemon

      le-mon

      Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

    • buttered, peeled new potatoes, to serve (see TIP)
      New potatoes

      New potatoes

      n-ew po-tate-oes

      New potatoes have thin, wispy skins and a crisp, waxy texture. They are young potatoes and…

    Method

    1. Make the compote. Heat the oil in a large, non-stick frying pan, then sizzle the shallots for 2 mins until starting to soften. Season with salt, pepper and the sugar. Add the tomatoes, then cook for 2-3 mins over a high heat until they start to release their juice. Drizzle over the vinegar, bubble for a few mins, turn off the heat, then scatter over the coriander. Transfer to a plate.

    2. Now start the fish. With a large chef’s knife, cut off the head just past the gill (you can use this for stock). Using a pair of kitchen scissors, trim away the frills from either side of the fish. Squeeze out any roe from the cavity then pick out and wash away any blood. Pat dry with kitchen paper. You will now have a trimmed slipper-shaped fish ready to be pan-fried.

    3. In a large, shallow dish mix the flour with cayenne pepper and season with salt. Dip each fish in the seasoned flour to completely coat, then pat off the excess. Set the fish aside.

    4. Heat the oil in a large, non-stick frying pan until hot. Place the floured fish in the pan, skinned side down. Shake the pan a little, then cook the fish, undisturbed, for about 4 mins until golden brown.

    5. Using a fish slice, carefully turn the fish over, then continue to cook on the underside for 2-3 mins until it has shrunk and is starting to come away from the bone. Add the pieces of butter to the outside of the pan and let them sizzle into the oil.

    6. Fry the fish for another 2-3 mins, constantly spooning the buttery oil over it to finish the cooking and keep it moist.

    7. Squeeze the lemon half through your fingers over the fish and cook for about 30 secs longer. Remove from the heat, then rest the fish in the pan for 2 mins.

    8. To remove the bones, sit the fish on a board, skinned side up. Run a fine fish slice or filleting knife down the natural line in the centre of the fish. Push the fillets away from bone, but leave them attached to the outside of the fish. Working from the head end of the fish, slowly pull the main skeleton out, easing the fillets aside as the bone comes loose. Carefully push the fillets back to reform so it resembles the whole fish again.

    9. Serve on a large plate with the tomatoes and some buttered new potatoes.

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    Comments (2)

    kathleenanderson's picture

    I'm at a bit of a loss to believe the nutritional info on this is correct?

    captahab's picture

    The step by step guide shows the easy bit and assumes just the black side skinned, but, I see, in the pan, as with all celebrity chefs a lot of fat & salt is used which offsets the benefit of a healthy fish dish or indeed any healthy meal. Ken Hom is the exception.

    I would like to see the clever bit, preferably a video, the filleting once the frying is completed;after resting for 2 minutes then sliding out of the the skeleton etc, surely the fish would be stone cold and needing to be re-heated?

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