Fish is often forgotten as the ultimate fast food. It is an incredibly quick cooking ingredient and I would normally wax lyrically about just how healthy it is, too. But not in this recipe. No, this recipe is all about the nutty golden brown butter that forms the sauce alongside the tang of lemon juice and the salty hit from the capers. It's a bit of an all-in recipe and if you're going to make it, serve it with some steamed veggies for a delicious dinner.


  • 4 sole or plaice fillets, skin on
  • 5 tblsp plain flour
  • Sea salt and ground black pepper
  • 2 tblsp olive oil
  • 100g butter
  • Juice of 1 lemon
  • 3 tblsp capers, drained and rinsed
  • A little flat-leaf parsley, finely chopped, to garnish (optional)


  • Remove any prominent bones from the fish fillets using tweezers. Season the flour with salt and pepper on a large plate and press the fillets into the mix to coat on either side. Shake off any excess and set aside on a clean plate.
  • Heat the oil in a frying pan, which is big enough to accommodate the fish fillets over a high heat. Add the fish fillets, skin-side down, and cook for 2 minutes and then turn over and cook for a further minute until golden. Using a fish slice, remove the fillets from the pan and set aside on a warmed plate.
  • Place the pan back over a high heat and melt the butter until it is foaming, then add the lemon juice and capers and continue to cook until the butter turns a nutty golden brown.
  • Pour the butter, lemon and caper mix over the fish and serve straight away garnished with the parsley, if using.

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