Need some dinner inspo? Try this Lemon Sole with Toasted Almonds

Are you tired of having the same thing for dinner all the time? Well, this Lemon Sole with Toasted Almonds served with Lemon Butter & Parsley or with Tomato & Caper Salsa from Maura O’Connell Foley’s My Wild Atlantic Kitchen will add some excitement to your mid-week menu.

Lemon sole is less expensive than Dover sole, with a softer flesh and a delicate flavour. It is delightful with the lemon butter and the crunchiness of the almonds enhances this simple fish. Serve with wilted spinach, baby carrots, new potatoes, purple sprouting broccoli or colcannon.

Serves 2

  • 2 x 340g / 12oz lemon soles, on the bone with skins removed
  • 1 tbsp white flour, seasoned with sea salt and cracked black pepper
  • 1 tbsp clarified butter or olive oil

Toasted Almonds and Lemon Butter & Parsley:

  • 55g flaked toasted almonds
  • 30g butter
  • Juice of 1⁄2 a lemon
  • 1⁄2 tbsp chopped flat leaf parsley
  • Lemon wedges, to serve

Tomato & Caper Salsa:

  • 30g butter
  • 4 tomatoes, seeds removed, diced very finely
  • 1 tbsp small ‘nonparielle’ capers (leave whole)
  • 1 tsp lime juice
  • 1⁄2 tbsp chopped flat leaf parsley
  • Lime wedges, to serve


  1. Preheat the oven to fan 200°C / fan 400°F / gas mark 7.
  2. Gently pat the fish dry and lightly coat in the seasoned flour, shaking off any excess. In an ovenproof frying pan, melt the clarified butter over a medium-high heat.
  3. Add the fish and cook for 3 minutes, then turn over and cook for a further 2 minutes. Move the pan into the oven to finish cooking the fish for 4-6 minutes, or until the fish comes away easily from the bone when checked with a knife at the thickest part of the fish. Cooking time will depend on the thickness of the fish.

Toasted Almonds with Lemon Butter
Just before serving, in a small saucepan, melt the butter over a medium heat, then add the almonds and lemon juice and warm through for a maximum of 1 minute. Spoon the sauce over the fish, sprinkle with chopped parsley and serve with lemon wedges.


Tomato & Caper Salsa
Melt the butter in a small saucepan, add the tomatoes, capers and lime, and warm through for a maximum of 1 minute. Spoon the sauce over the fish and sprinkle with chopped parsley and serve with lime wedges.

New cookbook My Wild Atlantic Kitchen by Maura O’Connell Foley, is as Irish Michelin starred chef Derry Clarke put it, “the culmination of 60 years of passion, hard work and imagination”.

It captures over 250 recipes – that celebrate simplicity and local seasonal ingredients – from the woman referred to as “the Queen of Irish food”. Find Maura’s book to purchase on mywildatlantickitchen.com.


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