Pan Fried Lemon Sole, Kale and Lentils with a Citrus and Caper Broth Recipe

We are so lucky to have an amazing fishmonger. We saw the lemon sole on his counter and couldn’t resist buying some. Paulie did some research on availability of fish and sole is in season now and for the next few months. This dish is healthy, earthy, extremely tasty and really easy and quick to make. I am not a fan of eating fish skin but I ate all of mine as it tasted so good. I love the lemon and caper broth, it adds acidity and saltiness but doesn’t over power any of the flavours. Lentils are high in fibre and made a really nice change to potato. Most people know kale is classed as a ‘super food’ because it is full of nutrients but I also love it’s taste and texture. This dinner would be perfect for tomorrow’s fish Friday.

Ingredients (serves 2)

  • 125g puy lentils
  • 100g kale
  • 2 lemon sole fillets (or other flat white fish), skin-on
  • 2 tbsp plain flour
  • drizzle of olive oil
  • 2 tbsp capers in brine
  • Juice of 1 lemon
  • 200ml fish stock


  1. Cook the lentils in a pan according to the packet instructions (ours cooked for 25 minutes).
  2. Dust the fish with the flour, shaking off the excess. Around 6-7 minutes before the lentils are ready place the kale in boiling water and simmer. Now heat a generous glug of olive oil in a large frying pan. When hot, cook the fish skin-side up for 1 minute or until golden. Carefully turn and cook on the other side for 2 minutes.
  3. Drain the capers, then add to the fish with the lemon juice and fish stock. Cook for a couple of minutes to warm through. Set the pan aside.
  4. Drain the lentils and kale, season. Divide the lentils and kale among 2 plates or shallow bowls, then top each with a fillet of fish, spooning over the capers and sauce from the pan.



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