This is a great dish I made near my family's historical stomping ground on the Essex coast: Leigh-on-Sea. I used Dover sole, but any sustainable or MSC-approved flatfish like plaice, dab or lemon sole would also be fantastic. Dover sole can be a bit on the pricey side, but they are so tasty that they are a wonderful treat every now and then. You want them skinned, with the heads left on, so ask your fishmonger to do this for you. I've used fresh cockles and peeled brown shrimps, which are deliciously sweet, but way underrated. This dish is best made for two so you can cook everything together quickly in one large pan. There's something about the way these ingredients work together that makes it such a luxurious dinner. Hope you love it. OK, here's a quick pep talk for you: every house needs an extra-large non-stick frying pan, so if you don't have one, go and get one, otherwise you won't be able to cook two fish at the same time. You will also need a large fish slice. Cooking flatfish like this is very simple, but you mustn't overcook it. How do you know when it's cooked perfectly? Simple: gently try to pull the meat away from the thickest part next to the head. If it moves, it's cooked. If it doesn't, it's not.
Nutritional Information - Amount per serving:
- Calories 501kcal
- Carbs 2.9g
- Sugar 2.0g
- Fat 28.0g
- Saturates 8.4g
- Protein 57.5g
This recipe is from:
Jamie's Great Britain
BUYING SUSTAINABLY SOURCED FISH
Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.
When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.
For further information about sustainably sourced fish, please refer to the useful links below:
Marine Stewardship Council