{"title":"Lemon sole","description":"\u003ch2\u003eWhat it is\u003c\/h2\u003e\n\u003cp\u003eLemon sole is a soft, delicate flatfish with mild sweet flesh and a fine flake. We prepare it to order at the counter, \u003ca href=\"\/products\/lemon-sole-1\"\u003ewhole for grilling or filleted and skinned\u003c\/a\u003e for the pan. Priced by weight, filleted, skinned and pin-boned by hand at no charge.\u003c\/p\u003e\n\u003ch2\u003eWhy choose it\u003c\/h2\u003e\n\u003cp\u003eLemon sole is the quick, gentle flatfish and a softer, milder alternative to Dover sole that usually costs less. It cooks in a minute or two, its flavour is delicate and sweet, and it asks for little more than butter, lemon and a hot pan.\u003c\/p\u003e\n\u003ch2\u003eHow it tastes\u003c\/h2\u003e\n\u003cp\u003eSweet, mild and delicate, with a soft fine flake that is more tender than Dover sole and quicker to cook. The flesh is light and gentle and does not hold its shape as firmly as sole or turbot, so it suits fast cooking and a light hand. Butter and lemon carry it well.\u003c\/p\u003e\n\u003ch2\u003eHow to cook it\u003c\/h2\u003e\n\u003cp\u003ePan-fry fillets in butter for a minute or two a side, \u003ca href=\"\/blogs\/journal\/how-to-grill-fish\"\u003egrill a whole fish\u003c\/a\u003e with butter and lemon, crumb the fillets as \u003ca href=\"\/blogs\/journal\/plaice-goujons\"\u003egoujons\u003c\/a\u003e, or bake at 190C. It cooks very quickly, so keep it moving.\u003c\/p\u003e\n\u003ch2\u003eWhat goes with it\u003c\/h2\u003e\n\u003cp\u003eBrown butter, lemon, capers and parsley. New potatoes, peas and samphire. A light crumb, or a squeeze of lemon and nothing more.\u003c\/p\u003e\n\u003ch2\u003eHow long it takes\u003c\/h2\u003e\n\u003cp\u003eFillets pan-fry in 1 to 2 minutes a side, a whole fish grills in 6 to 8 minutes, and it bakes in 8 to 10 minutes. Lemon sole cooks fast, so watch it. Times vary with size.\u003c\/p\u003e\n\u003ch2\u003eNutrition\u003c\/h2\u003e\n\u003cp\u003eLemon sole is high in protein and very lean, with little fat. A typical portion carries around 17 to 18 grams of protein. It is a good source of B vitamins and a light, easily digested fish.\u003c\/p\u003e\n\u003ch2\u003eSustainability\u003c\/h2\u003e\n\u003cp\u003eAsk at the counter for the day's sourcing. We can advise on responsibly sourced lemon sole and on size and season, and suggest an alternative like plaice or dab if you want one.\u003c\/p\u003e\n\u003ch2\u003eWhere to buy it\u003c\/h2\u003e\n\u003cp\u003eAt the counter at 18 Barnes High Street, cut to order, or delivered across south west London and shipped across the UK.\u003c\/p\u003e\n\u003cp\u003e---\u003c\/p\u003e\n\u003ch2\u003eCommon questions\u003c\/h2\u003e\n\u003ch3\u003eWhat is the difference between lemon sole and Dover sole?\u003c\/h3\u003e\n\u003cp\u003eLemon sole is softer, milder and more delicate, and usually costs less. Dover sole is firmer, sweeter and denser and holds its shape on the bone. Both are flatfish that suit butter and lemon.\u003c\/p\u003e\n\u003ch3\u003eHow do I pan-fry lemon sole?\u003c\/h3\u003e\n\u003cp\u003eDust skinned fillets in seasoned flour, fry them in foaming butter for a minute or two a side, then finish with lemon and parsley. It cooks very quickly.\u003c\/p\u003e\n\u003ch3\u003eWhy does my lemon sole fall apart?\u003c\/h3\u003e\n\u003cp\u003eLemon sole has a soft delicate flake, so cook it quickly, turn it only once and lift it with a wide spatula. A whole fish holds together better than thin fillets.\u003c\/p\u003e\n\u003ch3\u003eShould I cook lemon sole whole or filleted?\u003c\/h3\u003e\n\u003cp\u003eWhole keeps it moist and is easy to lift at the table, and filleted is quick and good for a fast pan-fry or goujons. We prepare it either way at the counter.\u003c\/p\u003e\n\u003ch3\u003eCan I freeze lemon sole?\u003c\/h3\u003e\n\u003cp\u003eYes, though it is a fish worth eating fresh. Wrap it tightly, freeze it quickly and defrost in the fridge overnight.\u003c\/p\u003e\n\u003ch3\u003eIs lemon sole high in protein?\u003c\/h3\u003e\n\u003cp\u003eYes. A typical portion carries around 17 to 18 grams of protein and very little fat, which makes it a lean, gentle choice.\u003c\/p\u003e","products":[{"product_id":"lemon-sole-1","title":"Lemon Sole","description":"\u003cp\u003eLemon sole is a soft, delicate flatfish with mild sweet flesh and a fine flake. It is more tender than Dover sole and cooks in less time, so it suits a light hand and a watchful eye. Butter and lemon carry the flavour well.\u003c\/p\u003e\u003cp\u003eAt the Barnes counter we prepare it whole and cleaned for grilling on the bone, trimmed, or filleted and skinned by hand for the pan.\u003c\/p\u003e\u003cp\u003ePan-fry fillets in butter for one to two minutes a side, grill a whole fish for six to eight minutes or crumb the fillets as goujons. New potatoes, peas and a caper butter finish it.\u003c\/p\u003e","brand":"From The Sea","offers":[{"title":"Whole (cleaned)","offer_id":58313212559624,"sku":"FTS-LEMON-SOLE-1-1","price":10.0,"currency_code":"GBP","in_stock":true},{"title":"Trimmed","offer_id":58313212592392,"sku":"FTS-LEMON-SOLE-1-2","price":10.0,"currency_code":"GBP","in_stock":true},{"title":"Fillet","offer_id":58313212625160,"sku":"FTS-LEMON-SOLE-1-3","price":10.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1037\/2372\/9160\/files\/fts-placeholder-1x1_efacfade-596a-4f11-bdf8-6fdf3d42ce84.png?v=1785180963"}],"url":"https:\/\/fromthesea.co.uk\/collections\/lemon-sole.oembed","provider":"From The Sea","version":"1.0","type":"link"}