Sole meunière with blood orange & crispy capers

If I see sole meunière on a menu, I order it. Few things please me more than delicate white fish swimming in butter and citrus. In this version, I add crisp fried capers and caramelised blood orange, which deepens the fruit’s gorgeous juice.

SERVES 2 PREP 5 mins COOK 10 mins EASY

2 tbsp rapeseed or groundnut oil 2 tbsp capers

1 blood orange

2 tbsp plain flour

2 lemon sole or plaice fillets, pinboned

50g unsalted butter, cubed

1/2 lemon pinch of chilli flakes few thyme springs handful parsley, finely chopped 100g spinach, wilted, to serve 1 Heat 1 tbsp oil in a large non-stick frying pan over a medium-high heat. Add the capers and fry until pufed and crisp, about 2 mins. Transfer with a slotted spoon to a plate covered with kitchen paper. 2 Zest the orange and set aside. Cut it in half and place, cut-side down, in the hot oil. Caramelise for 3-5 mins, then set aside. Wipe the pan out with kitchen paper. Put the four on a plate and season. Dust the fsh fllets lightly in the seasoned four. Heat the remaining oil over a high heat. Add the fllets, turn the heat down slightly, then cook for 1-2 mins each side. Transfer to a plate and keep warm.

3 Add the butter to the pan, along with the blood orange zest. Once melted, squeeze the juice of one of the orange halves into the pan, along with a squeeze of lemon juice, the chilli fakes and thyme. Whisk to combine, taste, then add more orange juice if you think it needs it. Add the capers back to the pan, followed by the fsh fllets, basting them briefy in the butter. Divide between two plates and spoon over any excess butter. Serve with wilted spinach.

GOOD TO KNOW folate • vit c • 1 of 5-a-day

PER SERVING 511 kcals • fat 34g • saturates 14g • carbs 21g • sugars 5g • fibre 3g • protein 29g • salt 1.2g