John Torode's pan-fried Dover sole
John's not had the best of luck on the show to date, from a helicopter landing mid cook, to the tea towel setting alight behind him.
Now we’re sending John out to sea for his first-ever live cook on board skipper Sean West's fishing boat, the Abbie Lou at Leigh-on-Sea - what could possibly go wrong?!
Pan-fried Dover sole with classic butter and caper sauce and samphire
Ingredients
4 fillets of Dover sole
10g flour
Salt & pepper
30m olive oil
For the sauce and garnish
100g blanched and cooled Samphire
60g butter
2 tsp drained capers
Splash of white wine
1 lemon
Handful parsley, chopped
Method
1.Season the flour and lightly dust the fillets of sole. Heat the pan and then add the oil
2.Place the fillets into the pan round side down and cook for 2 minutes on a high-ish heat
3.Turn over and cook for 30 seconds more, then remove the fish from the pan. Leave to one side and make the sauce.
4.Using the pan from the fish, add a little butter, the samphire and wine and cook for 30 second but keep the heat high. Take the samphire out and put on a plate and lay the fish over.
5.Add the rest of the butter to the hot pan with the capers and cook for 30 seconds, let the butter sizzle, then add the lemon juice and let it bubble some more
6.Pour over the fish and samphire and eat for lunch!