Serves 2
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For the dillisk caper butter:

For the sole:

To serve:

  1. Place the softened butter in a bowl and add the dillisk, capers and lemon zest. Season with a generous crack of black pepper and use a fork to combine well so that the fl avourings are evenly distributed through the butter.
  2. Transfer the butter onto a piece of parchment paper and roll into a log shape around 3cm in diameter. Twist the ends to seal and place in the fridge for at least two hours to firm up. The dilisk butter will keep in the fridge for up to a week or can be frozen for up to two months.
  3. Place the flour on a plate and season with salt and pepper. Pat the sole fillets dry with kitchen paper, then dredge both sides to coat in the seasoned flour, shaking off any excess.
  4. Heat the vegetable oil in a large non-stick pan over a medium heat. Add the sole, skin-side up. Cook for 1-2 minutes. Carefully flip the fi llets over and cook for 2-3 minutes longer without moving to get a nice golden crust.
  5. Turn the heat to medium-high and add a generous knob of the dillisk butter to the pan. As it foams, tip the saucepan and use a spoon to baste the fish with the butter for one minute.
  6. Transfer the sole fillets to warm serving plates, serving two per person. Pour over the pan juices and serve immediately with baby potatoes, petits pois and some lemon wedges for squeezing.

Nutrition Facts

Per serving: 383kcals, 22g fat (12.9g saturated), 16.8g carbs, 0.2g sugars, 28.5g protein, 1.4g bre, 0.386g sodium

IrishDinnerFish & seafoodDiabetic-friendly

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