The Harbor Fish Market recommends pairing Dover and lemon soles with mild white wines and creamy wine sauces. These enhance the delicately flavored fish without overpowering it. World View. More From Reference. Sign in. Accessibility help Skip to navigation Skip to content Skip to footer. Choose your subscription. Trial Try full digital access and see why over 1 million readers subscribe to the FT.
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Team or Enterprise Premium FT. This demersal species prefers a mixed seabed, with small stones and sand. They tend to keep to coastal areas and live at depths of m. Lemon sole travel to shallower waters to spawn during spring and migrate further out as they mature. The larvae start out similar to those of round fish, but eventually develop their flatfish traits.
The breeding season is from April to August and fully grown lemon sole, at four to five years, reach up to a maximum of 60cm in length. Lemon sole has delicate, sweet white flesh and is best cooked simply, either grilled or fried, and served with a light sauce. As it is often picked up as bycatch by trawl nets looking for turbot, brill and monkfish, there are fewer quota restrictions on lemon sole.
Net-caught lemon sole is more sustainable than trawl caught. During the reign of French king Louis XIV it became a royal dish with fillets made into elaborate dishes, with one created by the Marquise de Pompadour. Look out for lemon sole fillets and whole lemon sole. Lemon sole fillets are cut from the head to tail of larger fish, while whole lemon sole can be eaten off the bone.
Rich in protein, vitamin B, phosphorous and iodine, lemon sole is an excellent source of protein and low in fat and saturated fat. Per g raw lemon sole Energy 73kcal Fat 0. With its distinctive delicate flavour and white tender meat, lemon sole is much in demand by chefs. Lemon sole is easy to bake, steam or grill. Just be careful not to overcook the fish as it is very lean.
Cook on a high temperature and keep the skin intact to limit any risk of overcooking. The best way to cook lemon sole is with simple sauces as that mild, sweet taste can be easily overpowered. Lightly season with salt and peppercorns and serve with a white wine sauce or mild tasting cheese sauce for a delicious, healthy dish. Alternatively try a herb and lemon sauce or light creamy sauce to best complement the flesh of the lemon sole.
The secret to cooking lemon sole with the skin on is to rub the fish with olive oil and season it with salt and pepper, then grill. When the fish is cooked, pull back the crispy skin to reveal the soft, tender flakes of fish underneath.
They are delicious with lemon zest mashed potato. Or try rolling up the fillets with pancetta and baking them with baby tomatoes and pine nuts. Asian steamed flatfish recipes featuring lemongrass, ginger and coriander work particularly well with lemon sole. In Fish and Shellfish BBC Books, , Rick Stein suggests coating small pieces of lemon sole fillet in breadcrumbs to make goujons for a tasty starter. Season the fillets with salt and cut diagonally into strips about the thickness of your little finger.
Mix breadcrumbs with grated parmesan and cayenne pepper. Working in batches, coat the goujons in flour, then beaten egg and the breadcrumb mixture. Drop a handful into the oil and deep fry for about a minute until they are crisp and golden.
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