Classic grilled Dover sole
- 4 small Dover sole, about 225 g (8 oz) each, cleaned and skinned
- 750 g (1 lb 10 oz) baby new potatoes, scrubbed
- 1 large sprig of fresh mint
- 40 g (1¼ oz) unsalted butter
- finely grated zest and juice of 1 large lemon
- 450 g (1 lb) baby leaf spinach
- freshly grated nutmeg (optional)
- salt and pepper
- sprigs of fresh mint to garnish
- lemon wedges to serve
Prep:20min › Cook:25min › Ready in:45min
- Preheat the grill to high. Cut a piece of foil to fit the grill pan and lay the fish on top (depending on the size of the grill, you may have to cook the sole in 2 batches).
- Put the potatoes in a saucepan, cover with boiling water and add the sprig of mint. Cook for about 15 minutes or until the potatoes are just tender.
- Meanwhile, melt the butter in a small saucepan and mix in the lemon zest and juice. Season with salt and pepper. Brush the lemon butter over the fish and grill for 5–6 minutes or until the flesh close to the bone flakes easily when pierced with a knife. Carefully turn the fish over, brush again with the lemon butter and grill for a further 5–6 minutes.
- While the fish is cooking, steam the spinach for 2–3 minutes or until just wilted. Season with salt, pepper and nutmeg to taste.
- Drain the potatoes and put into a warmed serving dish. Add plenty of black pepper, toss gently and garnish with mint sprigs. Transfer the sole to warmed dinner plates and spoon over any cooking juices from the grill pan. Add lemon wedges and serve, with the potatoes and spinach.
Some more ideas
Other, less expensive flat fish such as lemon sole, Torbay sole or small whole plaice are also delicious grilled with lemon butter. Allow 4–5 minutes cooking each side. Instead of spinach, serve with broccoli florets steamed for 2–3 minutes or until barely tender.
Sole is a useful source of vitamin B12, which plays a critical role in the production of DNA and RNA, the genetic material in cells. * New potatoes cooked in their skins have one-third more fibre than peeled potatoes, and the nutrients found just under the skin are preserved.
Each serving provides
A, B1, B6, C, folate, niacin, iron, potassium, selenium * calcium * B2, E, copper, zinc
I like everything. Sole is my favorite food and all your recipes so simple and good. - 05 Aug 2013