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1 lemon sole per person or 4 fillets.

50ml extra virgin olive oil

2 anchovy fillets (optional)

2 medium sized tomatoes

4 pieces marinated sun dried tomatoes

4-6 black olives (pitted if possible)

A small bunch flat leaf parsley

12 capers, preferably the tiny non pareil

10 rosemary needles (approx.)

Salt and freshly ground pepper


Serves: 4

Source: Rick Stein Padstow Seafood School



If you have whole lemon sole, fillet each fish to give 4 small fillets.

Line a baking tray or large grill pan with olive oil.

Place the fillets on the foil and brush again with oil.

Cover and place in the fridge to keep cool until needed.


Remove the skin from the tomatoes. Cut the tomatoes into quaters, remove seeds. Slice each quarter into three. Place in a bowl.

Slice the sun-dried tomates into long thin strips, add to the tomato pieces.

Slice the olives, add to the tomato mix.

Add the rosemary needles and capers.

Take the stalks off the parsley and cut up roughly, large pieces are best.

Chop the anchovy if using.


When ready to serve, preheat grill to high.

Season the fish fillets and grill until just cooked.

Put the extra virgin olive oil in a small pan and add the tomato mix and anchovy.

Warm through but do not overheat, just to infuse the flavours.

Add the parsely just before serving, check seasoning.


To serve:

Put a little of the tomato mix on 4 warmed dinner plates.

Arrange the fish fillets over the tomato mix.

Divide the remaining tomato mix over the fish.