JustJoeCreates - How to cook lemon sole


  • Lemon sole, 2 fillets per person
  • Olive oil
  • Salt and pepper
  • 1 tbsp butter
  • Juice of half a lemon (keep the other half for garnish)
  • Heaped tbsp of capers 
  • 1 punnet of samphire 
  • 100 ml white wine 
  • Parsley for garnish


  1. Start by prepping the sole fillets (you can ask your fishmonger to prep this for you if preferable) this is super easy! Either using a sharp knife or a pair of scissors, go along the edge of the sole trimming off the thin skirt that runs around the fillets. Discard the edges and then drizzle a little olive oil all over the fillets, followed by a sprinkle of salt and pepper. Set aside.
  2. Get a heavy based pan on a medium/high heat and add some oil, enough to cover a thin layer on the base. Make sure your oil is screaming hot then carefully add one fillet at a time, skin side down first. Always lay the fillet away from yourself to avoid splashes. When added to the pan, hold down the fillet with a fish slice so it doesn’t coil back up. We want the whole fillet to be in contact with the base of the pan, hold for around 20-30 seconds. Cook for a further 30 seconds then flip the fillet. Add your butter and then baste the fillet for about a minute, the fish is very delicate so doesn’t require a long cook time. Remove from the pan after a minute and rest the fillets whilst you prep the pan sauce. 
  3. Keep your pan on a medium heat, add the wine and cook off for a minute, this may flambe, but don’t panic it will burn off quickly (this also makes you look really cool). Add your capers and samphire, cook for 40 seconds, add a squeeze of lemon juice and then taste and adjust seasoning if required. The pan sauce should be sharp from the acidity of the lemon juice but buttery and rich from the flavours left over from the sole. 
  4. To plate up, add a couple of fillets stacked and then douse the whole thing in the pan sauce generously. Finish with a scattering of fresh parsley and an extra lemon wedge. Serve with your favourite carbs or keep it light with a crisp salad; either way it’s a great and simple dish. Enjoy!