Fish with lemon and brown butter sauce

1. 1

   Check the fish for small bones and use tweezers to pull out any that you find.

2. 2

   Mix the flour with the salt and pepper and spread out over a large plate. Pat the fish fillets in the flour so they are evenly coated, and shake off any excess.

3. 3

   Heat the oil in a large frying pan over a high heat. When the oil is smoking hot, place the fish fillets in the pan and lower the heat to medium. Cook for 1-2 minutes on one side until golden-brown, then turn the fillets over and cook for a further 1-2 minutes until the second side is golden-brown. (Flatfish fillets need only 1-2 minutes cooking on each side. If you’re cooking thicker slices or fillets from a fish like trout (2-3cm/1in thick), then 3-4 minutes on each side should be fine.)

4. 4

   When cooked remove the fish from the pan and wrap the fish in aluminium foil to keep warm.

5. 5

   Wipe the pan with paper towels and return to a medium heat. Add the cubes of butter and heat until they melt and become light brown, then turn off the heat and add the lemon juice (stand back a little as it will splutter).

6. 6

   Add the parsley and capers (if using), and swirl the contents of the pan around. Return the fish to the pan, spoon over the juices and serve immediately.

1 serving ≈ 225 g

Nutrition values are estimates. - means data is unavailable.