Sole fillet on plate with capers and blood orange slice

Sole meunière with blood orange & crispy capers

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Prep: 5 mins Cook: 10 mins


Serves 2

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

Nutrition and extra info

Nutrition: per serving

  • kcal511
  • fat34g
  • saturates14g
  • carbs21g
  • sugars5g
  • fibre3g
  • protein29g
  • salt1.2g
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  • 2 tbsp rapeseed oil or groundnut oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 2 tbsp capers



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

  • 1 blood orange
  • 2 tbsp plain flour
  • 2 lemon sole, or plaice fillets, pinboned
  • 50g unsalted butter, cubed
  • ½ lemon



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

  • pinch of chilli flakes
  • few thyme sprigs
  • handful parsley, finely chopped



    One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

  • 100g spinach, wilted, to serve



    Used in almost every cuisine across the world, spinach is an enormously popular green vegetable…


  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.

  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.

  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.

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