Pan-fried Lemon Sole with Caper Sauce and Lentils

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Who doesn’t love lemon sole? I do and that’s why I went on the search for a great recipe and came across this one on the Delicious Magazine website. I wanted to use the best and freshest fish I could find and sourced our lovely fillets from Pershore Seafoods located in in Pershore Market. I also served this dish with some buttered new potatoes.


125g puy lentils (I’ve used cooked)

125g spinach

2 lemon sole filets (or other flat white fish), skin-on

2 tbsp. seasoned plain flour

Extra virgin olive oil

2 tbsp. capers in brine (mine are in salt water as it was all I could fine in Asda, Pershore)

Juice 1 lemon

Handful fresh flatleaf parsley


  1. Boil a kettle of water. Put the spinach in a colander and pour over the boiled water to wilt.
  2. Dust the fish with the flour, shaking off the excess. Heat a generous glug of the oil in a large frying pan. When hot, cook the fish skin-side up for 1 minute or until golden. Carefully turn and cook on the other side for 2 minutes.
  3. Drain and rinse the capers, then add to the fish with the lemon juice and 50ml water. Cook for 1-2 minutes to warm through. Roughly chop the parsley and scatter over, then set the pan aside.
  4. Add the cooked lentils to a seperate pan, toss the spinach through and warm gently fur a couple of minuted. Season. Divide the lentils among 2 plates, then top each with a fillet of fish, spooning over the capers and juices from the pan.