This recipe for lemon sole stir-fry is nice, healthy way to use fillets of Cornish lemon sole from our online fishmonger. The sauce which accompanies it is rather an interesting combination of West and East. Fish stock, butter and tomato on one side and soy sauce and coriander on the other.
Jack says: "Lemon sole is a really lovely flatfish that's perfect to enjoy in a stir-fry."
Serves 4
- 4 fillets of lemon sole, each weighing about 180g
For the stir-fry
- 100g spinach
- 25g mangetout
- Handful of beansprouts
- ½ bulb of fennel
- 6 basil leaves, thinly sliced
- A splash of Thai fish sauce
- Juice of ¼ lemon
For the sauce
- 600ml fish stock
- 2 tablespoons soy sauce
- 1 tablespoons virgin olive oil
- 50g unsalted butter
- 2 tablespoons tomato, skinned, seeded and diced
- 1 teaspoon chopped fresh coriander
1) Wash the spinach in plenty of cold water and remove the stalks. Tear into small pieces if the leaves are big. Thinly slice the mangetout. Remove the outer leaves of the fennel bulb and thinly slice. Cut the fennel slices into thin strips.
2) Pour the fish stock and soy sauce into a small pan and bring to the boil. Reduce the volume by half, until a single cream consistency, by rapid boiling.
3) Pre-heat the grill to high. Cut the fillets of lemon sole in half lengthways, brush with olive oil and season with salt then cook under the grill for 5-8 minutes, depending on the thickness of the fillets. Heat a wok and pour in the olive oil.
4) Add the mangetout and fennel and turn in the hot oil. Add the spinach, beansprouts, basil, fish sauce and lemon juice and stir briefly. Cook long enough to allow the spinach to wilt, then divide the contents of the pan between four warmed plates.
5) Add the butter to the boiling stock and soy sauce and as soon as it has blended in, add the tomato and coriander. Remove
from the heat.
6) Place the fish on top of the stir-fry vegetables and pour over the sauce. Serve.
There you have it, follow Jack's video and the recipe above to recreate a healthy and rather delicous lemon sole stir-fry at home using Cornish lemon sole fillets from our online fishmonger soon.
Happy cooking.
