SEARED SOLE...

Sole is a very lean fish, so it absorbs your marinade very quickly and cooks through in less than 10 minutes, you have to be careful when prepping or eating this fish because it has a lot of really tiny sharp bones especially near the tail.

For this recipe, my sole is going on top of Chinese Fried Rice

2 Skinned Sole
Salt & Pepper
Garlic
1 Teaspoon Onion Powder
1 Teaspoon Dried Oregano
1 Teaspoon Apple Cider Vinegar
2 Tablespoons Lemon Juice
2 Tablespoons Sunflower Oil
1 Teaspoon Butter
2 Slices of Lemon
Chopped Parsley

Mix all the ingredients together except the oil, butter, lemon slices and chopped parsley, to make a paste and rub it all over your sole.

Cover with cling film and pop into the fridge to marinate for at least 1 hour.

Add your oil and butter to a large skillet/frying pan (the butter will keep the oil from burning and add flavour to the fish).

When the oil is hot, add sole. Do not move it around, just add it to the oil and leave it be for 3 minutes. Gently flip over and allow it cook for another 3 minutes.

Cover your pan, turn down you heat and leave it be for another 2 minutes.

Serve with your rice, garnish with chopped parsley and  a twist of lemon and enjoy a mildly tangy and full bodied flavourful meal.

:)