Fish and Smoke Shed, Colyton, EX24 6LS

Pan fried Megrim ( Cornish ) Sole with garlic, parsley and mint butter

( Adapted from a Mitch Tonks recipe from his book Fish, 2009 )

At this time of the year – Jan to April – Plaice have spawned and lose condition so I don't buy them. Instead, I buy Megrim or Cornish Sole which comes from deeper water around the south-west. It is much fatter than Lemon Sole but certainly in most people's minds not as good as either this or Dover Sole. But, it is really good value as it is cheaper than both of these and has a lovely subtle flavour and soft flesh.

This recipe can be used for a whole fish or fillets which we can prepare for you, ensure the fish has been scaled. 

Serves 2

  • 50g salted butter
  • 2 whole or 4 fillets of Megrim Sole
  • Sea salt and black pepper
  • 2 garlic cloves, finely chopped
  • Small handfull of chopped parsley
  • Small handfull of chopped mint
  • Squeeze of lemon.

As some of you will know by now I love to simply pan fry fish with salt and pepper and butter with a bit of oil to stop the butter burning. If you are cooking a whole fish you just need to turn the heat down a bit to let the fish cook all the way through to the bone, For the purpose of the recipe I will use fillets. 

Melt ½ of the butter in a frying pan and when frothing, add the fillets skin side down and cook for 2-3 mins on a medium heat. You want to get the skin a bit crispy.

Gently turn the fillets over and just cook for 1 more minute before removing to a warm plate and cover.

Put the pan back on the heat and add the remaining butter to the cooking juices. When the butter is bubbling add the garlic and fry for about 1 min but don't colour too much. Add the chopped fresh parsley and mint and finally the squeeze of lemon.

Plate up the fillets with some lovely boiled new potatoes and spring/summer veg and pour the sauce over the fish and also the potatoes.