Description
A classic London restaurant dish, elevated for home cooks. Simple ingredients, impressive results.
Ingredients
Scale
- 1 tbsp Extra virgin olive oil
- Salt
- Pepper
- 1 Freshly caught Dover sole (1 Freshly caught Dover sole) cleaned and de-scaled
- Lemon for garnish
Instructions
- Lightly season the sole with salt and pepper, then dust with flour.
- Brush both sides of the fish with about a tablespoon of olive oil.
- Place on a hot char-grill (or a ridged cast-iron pan) for about 90 seconds, then carefully turn the fish at a 90-degree angle on the same side for another 90 seconds to achieve a lovely diamond cross-hatch marking.
- Turn the fish over with a metal spatula and repeat on the other side.
- Place the fish on a baking dish and transfer to the oven at 180°C (350°F) for 8-10 minutes.
- The fish is done when the bones move easily away from the flesh when delicately inserting a fork.
Notes
- If Dover sole is unavailable, substitute with another firm, white fish like halibut or cod. Adjust cooking time as needed depending on thickness.
- For a richer flavor, add a knob of butter to the pan during the last minute of searing.
- Serve immediately with a squeeze of fresh lemon juice and a side of your favorite vegetables. Leftovers are best consumed within a day.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Searing
- Cuisine: British
Nutrition
- Serving Size: 1 fillet
- Calories: 250
- Sugar: 1
- Sodium: 150
- Fat: 15
- Saturated Fat: 3
- Unsaturated Fat: 10
- Carbohydrates: 5
- Fiber: 1
- Protein: 25
- Cholesterol: 80