Baked lemon sole with lemon & caper paste

Baked lemon sole with lemon & caper paste

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(2 ratings)

Prep: 15 mins Cook: 10 mins

Easy

Serves 2
Small whole fish like lemon or Dover sole make perfect individual portions in this special seafood supper for two

Nutrition and extra info

  • Gluten-free

Nutrition: per serving

  • kcal967
  • fat93g
  • saturates36g
  • carbs2g
  • sugars1g
  • fibre2g
  • protein30g
  • salt4.9g
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Ingredients

  • zest ½ lemon, peeled into strips using a vegetable peeler
    Lemon

    Lemon

    le-mon

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

  • 2 lemon thyme sprigs
  • 2 shallots, sliced
  • 2 lemon sole, about 300g/11oz each, dark skin removed, trimmed (see step-by-step)
  • 100g butter, diced
    Butter

    Butter

    butt-err

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

For the caper paste

  • 100g capers
    Capers

    Capers

    kay-per

    Capers are the small flower buds of the Capparis shrub, which grows in the Mediterranean. As…

  • 25g parmesan
    Parmesan

    Parmesan

    parm-ee-zan

    Parmesan is a straw-coloured hard cheese with a natural yellow rind and rich, fruity flavour. It…

  • 100ml extra virgin olive oil
  • finely grated zest 1 lemon
    Lemon

    Lemon

    le-mon

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

Method

  1. First, make the caper paste. Blend the ingredients in a blender or small food processor for 2 mins until you have a smooth-ish purée (if using a food processor, you might need to scrape down the sides once or twice with a spatula). Transfer to a small bowl, cover with cling film and place in the fridge until needed. Can be made 2 days ahead and chilled.

  2. Heat oven to 220C/200C fan/gas 7. Scatter the lemon zest, lemon thyme and shallots onto a baking tray or ovenproof dish. Sprinkle the fish lightly with salt and put it on top of the shallots, skin-side up. Place pieces of butter on each fish and pour in 200ml water – this will steam the fish and keep it juicy.

  3. Put the fish and the prepared tray of potatoes (see recipe in Goes well with) in the oven at the same time and bake both for 10 mins, basting the fish halfway through. While the fish cooks, wilt the greens (see recipe in Goes well with) and take the caper paste out of the fridge to come to room temperature.

  4. Take the fish out of the oven and baste it one last time, then use a cook’s blowtorch to char the skin, if you like. Transfer the fish to a serving plate with some of the shallots and lemon zest. Spoon a little of the caper paste over the fish and serve immediately with the new potatoes and wilted spring greens.

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Comments, questions and tips

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stokeysue
29th May, 2017
3.8
I think Tom has done something restaurant chefs often do, and only scaled down half the recipe The instructions for baking the fish work perfectly, though I see no need to remove the dark skin, it cooks fine However, a caper paste made from 100 grams of capers and 100 ml of olive oil is enough for an entire restaurant service, at least ten portions, lazy Tom not scaling down (he does say to use "a little" on each portion, but no clue as to what you do with the remaining 80%) So cooking one portion of sole, I made the following changes 1. Prepped the fish as described, except left all the skin on 2. Added a good glug of dry white vermouth and a squeeze of lemon to the cooking liquid before baking 3. Skipped the caper paste (how could you make a single portion?), just added 1 TBS = 10 grams drained, rinsed and finely chopped capers and a touch of finely grated parmesan to the remaining cooking juices to make a little sauce which I poured over the fish Very nice
reevey
17th Dec, 2016
Sorry Tom, this dish and the accompaniments just didn't work for us! The fish was tasteless and the potato & cheddar sauce was overpowering. My husband liked the wilted greens but they weren't my cup of tea at all with all the walnuts & oil. Better luck next time I guess!
charlesflove
15th Dec, 2016
I can't understand this recipe. I tried it and thought the combination of the capers and fish just awful. They completely overwhelmed the fish and quite frankly the sauce was horrible. A waste of a nice piece of fish.....
lseastwood
8th Jun, 2015
5.05
Easy and delicious. I made with cod as per the alternative suggestion - it was cooked beautifully and the caper paste was surprisingly delicious: I thought it may be a bit tart and acidic but it was really moreish. The recipe made about double the amount needed (still using generous portions) so I used the leftovers with pasta the following day - yummy!
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