Treating a loved one to a home-cooked meal is a great way to make them feel special. Of course, you don’t have to wait for Valentine’s day! Here are some recipes that would be perfect for when you feel like cooking something special for someone – whether that’s for an anniversary, Valentine’s day or just when you fancy it!
Seared Scallops, Prawns & Balsamic Strawberries
You may be thinking that pairing scallops and strawberries is an odd idea but don’t judge until you try it! The sweet flavours of the dish are well-balanced by the rocket – but if you’re not a fan of rocket use baby spinach instead. To achieve perfectly seared scallops, make sure to check our cooking guide.
Seared Scallops & Prawns with Balsamic Strawberries
In a bowl, stir together the vinegar and sugar until the sugar is dissolved. Fold in the strawberries, cover, and chill for at least one hour. Remove from the fridge when you're ready to start cooking.
Heat the extra virgin olive oil in a large skillet over medium heat. Saute the shallots until softened, then add the leaves and turn until well mixed. Cook just a minute or two until all the leaves have wilted but are still fully green. Remove greens to a strainer and keep warm.
Dry the scallops and prawns well and sprinkle with the coarse salt. Heat a frying pan over medium-high heat until quite hot. Add the grapeseed or light olive oil, let the oil heat a moment, then carefully add the scallops and prawns.
Let the prawns sear for about 1 minute per side until just opaque. Remove and keep warm. Don't move the scallops until you can see a brown edge forming around the bottom (about 2 to 2½ minutes.) Carefully lift one scallop - if the surface has a nice caramelized colour, turn them over.
Cook for just another minute until the scallops are springy but not quite firm. Remove the scallops and keep warm.
Wipe out the pan, then add the strawberries and vinegar. Remove the strawberries after they are heated through (about 30 seconds) and let the balsamic cook down briefly until thickened to a syrupy consistency.
To serve, place the greens on a plate, top with the scallops, prawns, and strawberries, then drizzle the balsamic reduction over the scallops and prawns.
Brown Butter Sole with Peas & Mussels
If you’re a fan of classic flavours, try this lemon sole and mussels dish! Perfect if you’re looking for something easy to make that looks elegant enough for a special occasion and – above all – tastes delicious!
Heat the oil and butter in a deep frying pan until foaming. Add the fish fillets and cook for 3-4 mins. Carefully turn over and baste with the butter, which should be nut-brown.
Increase the heat and add the peas, mussels, cider, lemon juice and some seasoning. Cover with a lid and cook for another 3-4 mins until the mussels have opened – discard any that remain closed.
Scatter with pea shoots and bring the pan to the table with the lemon wedges on the side.
Tikka Salmon & Jewelled Rice
If you like spicy food, try this super flavoursome salmon dish! The yogurt, pomegranate & apricot brings some sweetness to the dish, so feel free to change the recipe to balance sweetness and spiciness depending on your own preference!
Combine 1 tbsp of the curry paste with 2 tbsp yogurt. Season the salmon and smear the yogurt paste all over the fillets, then set aside.
Heat the oil in a large pan (with a lid) and add the onion. Boil the kettle. Cook the onion for 5 mins to soften, and stir in the remaining curry paste then cook for 1 min more. Add the turmeric, apricots and rice, season well and give everything a good stir. Pour in 800ml water from the kettle. Bring to a boil, and simmer for 15 mins. Cover with a lid, lower the heat to a gentle simmer and cook for 15 mins more.
Uncover the rice and give it a good stir. Put the salmon fillets on top of the rice and re-cover the pan. Turn the heat to its lowest setting and leave undisturbed for 15-20 mins more until the salmon and rice are perfectly cooked. Scatter over the pomegranate seeds and coriander, and serve with the yogurt.
Fancy trying extra special and treat your loved one to luxurious lobster? Lobster meat is absolutely delicious, firm, meaty and has a delicate sweet taste. It’s an incredible experience that your loved one will remember! To help you out, we’ve got full cooking and preparation guides for live lobster.
Bring a medium pot of salted water to a boil over medium-high heat. When the water is at a rolling boil, drop in the lobster tails. Boil until the shells are bright red and the lobster meat is cooked through, 7 to 9 minutes (add 3 to 4 more minutes for large tails). Drain the tails, and then remove and discard the shells, reserving the meat. If you're using fresh live lobster, check out our cooking and preparation guides.
Rinse the pot and return it to the stove. Add 1 tablespoon of the butter and melt over medium heat. Add the onion and sauté until translucent, 4 to 5 minutes. Add the garlic and sauté until fragrant, 1 minute more.
Add the rice and cook, stirring constantly, for 1 to 2 minutes. Stir in the lemon zest and juice and bring to a simmer.
Add the broth ½ cup at a time, bringing the mixture to a simmer and stirring constantly as the broth is absorbed. When the broth is nearly absorbed, add another ½ cup of broth and repeat. Continue until all the broth has been added and absorbed.
In a medium pan, heat 2 tablespoons of the butter over medium heat. Add the thyme and cook until the butter is very fragrant, 3 to 4 minutes. Add the lobster tails and cook, tossing occasionally, until heated through, 2 to 3 minutes more.
Remove the risotto pot from the heat. Stir in the final 1 tablespoon butter and the Parmesan, and then season with salt and pepper.
Divide the risotto between two plates and then top each portion with two small (or one large) lobster tail and 1 to 2 teaspoons of the thyme butter. Serve immediately.
Cooking healthy meals that taste great doesn’t have to be time-consuming or be difficult. If you find yourself reaching for convenient options when short on time, try one of these 3 recipes. These meals can be ready in under 30 minutes, are delicious, filling AND healthy! Great options for lighter meals after a busy Festive period.
Good fats are an important part of a healthy diet and oily fish such as Mackerel is a great way to get more of these! Aim for at least one portion of oily fish per week, such as salmon, mackerel, herring, kippers, trout or tuna.
Heat the grill to medium. Put the mackerel fillets, skin-side up, on a large baking sheet. Brush with oil and season with salt and pepper. Add the sourdough pieces to the baking sheet, drizzle a little oil over the bread, then cook under the grill for 6-8 minutes, turning the bread once, until the mackerel is heated through and the bread is crisp and golden.
Meanwhile, bring a pan of water to the boil, then add the green beans. Cook for 3-4 minutes, drain and run under cold water. In a small bowl, mix the pesto with half the lemon juice and 2 tbsp cold water.
Put the bread, green beans, olives, tomatoes, pesto mix, rocket and parsley in a large mixing bowl and toss together thoroughly. Season to taste (you may want a little more lemon juice), then serve with the mackerel.
Bring lightly salted water to a boil in a medium saucepan. Boil potatoes until just tender, about 7 minutes; drain.
Heat grill to low. Combine eggs, egg whites, salt and pepper in a bowl. Heat oil in a 12" ovenproof nonstick frying pan over medium-high heat.
Cook onion, bell pepper and oregano, stirring occasionally, until vegetables are somewhat soft, about 3 minutes. Add asparagus and potatoes; cook 3 minutes. Add salmon and cook until opaque, 3 minutes.
Pour egg mixture into frying pan; reduce heat to low. Cook, stirring occasionally until egg begins to set but is still wet on top, 5 minutes. Cook, without stirring, 5 minutes.
Transfer pan to grill and cook until golden, 2 to 3 minutes. Remove from grill and slice into 4 wedges; serve.
Halloween is just around the corner and you may have started planning for the big day already! If you have kids, Halloween can be a great day filled with fun and tasty treats! If the first thing that comes to mind may be sweets and chocolate, there are different ways you could celebrate! Why not turn your Halloween dinner into a fun and spooky experience for all the family? Here are a couple of recipes we think would be great!
Cook the spaghetti in boiling water according to the pack instructions.
Heat the oil in a separate pan over a medium heat. Add the onion and cook for about 5 minutes until the onion is softened. Add the garlic and cook for 1 minute. Then add the canned tomatoes, tomato puree and mixed herbs. Bring to the boil, turn down the heat and simmer gently for around 10 minutes until the sauce thickens.
Add the prawns to the tomato sauce and heat through for 3-4 minutes until piping hot.
Top each of the mozzarella balls with a small piece of black olive to make the ‘eyeballs’!
When the spaghetti is cooked, drain and divide between 4 bowls. Pile the prawn and tomato mixture in the centre and top with the ‘eyeballs’. Tuck in…if you dare!
300g white fish, such as cod, haddock or sole, cut into finger-sized pieces
1 tbsp rapeseed or vegetable oil plus extra to grease
3 tbsp plain flour
1 large egg, beaten
Skin from 1 large tomato, cut into fingernail shapes
4 tbsp tomato ketchup, to serve
Lettuce leaves, to serve
Preheat the oven to 200ºC/fan 180ºC/gas mark 6. Lightly grease a large baking tray with oil.
Season the flour with a little salt and pepper and place in a wide, shallow bowl. Place the egg and breadcrumbs in separate bowls. Working in batches, coat the fish strips in the seasoned flour, then in the beaten egg and finally the breadcrumbs. Arrange the ‘fish fingers’ in a single layer on the baking tray. Drizzle with the 1 tbsp of oil and bake for about 10 minutes, turning over halfway until the fish is firm and cooked through.
Serve immediately, topped with a piece of tomato skin at the end of each finger to make a nail, and served with the tomato ketchup and the lettuce.
Tip: As an alternative to ketchup, try homemade tomato sauce or salsa. This goes well with oven-baked wedges or mashed potatoes and baked beans or peas.
When it comes to cooking fish, the possibilities are endless. We love experimenting with new flavours and finding original recipes we have never seen before! But there are times when only the classics will do. Whether you are trying to warm up on a chilly day or just fancy something simple, here are some recipes inspired by some of the greatest classic British classic dishes.
Fish Fingers Recipe
Making your own fish fingers are a great way to involve kids in cooking or get them to eat more fish. It’s well worth making your own as well! In this recipes, the fish fingers are served with a delicious homemade peat & mint mayonnaise. Choose your favourite bread to transform this recipe into a fish finger sandwich!
Begin by making the mayonnaise. Place the egg yolks, peas, mustard, vinegar and half of the mint into a blender and blitz for 30 seconds. Leaving the motor running, add the oil in a slow, steady stream through the funnel until the mixture is fully emulsified.
Stop the machine and add the remaining mint and some salt and pepper, then blend for a further 30 seconds. Transfer the mayonnaise to a tub, check the seasoning and refrigerate until needed.
Set up three bowls: one with the flour, one with beaten eggs and one with breadcrumbs. Pass the fish, one piece at a time, though the flour and pat off any excess, then through the egg, and finally through the breadcrumbs. Place the breaded fish on a plate.
Preheat a deep-fryer or large recipient to 180°C. Fry the fish fingers for 4 minutes until golden and crisp, turning as necessary to colour evenly. When the fish is ready, drain on a plate lined with kitchen paper and season well with salt and pepper.
Serve with any of your favourite vegetables with the mayonnaise on the side.
Healthier Fish & Chips Recipe
It’s very hard not to love fish & chips. A great classic that many of us enjoy on a regular basis. This recipe suggests a healthier version by using a light batter, cutting down on calories and fat but certainly not taste! Why not treat your family to this fantastic dish?
Preheat the oven to 220°C/fan200°C/gas 7. Cook the chips in a pan of boiling water for 7-10 minutes until just tender, then drain and pat dry with kitchen paper. Put the chips in a roasting tin, then toss with the salt and olive oil. Roast the chips for 15 minutes, turn, then cook for another 20-25 minutes until golden.
Meanwhile, make the fish batter. Whisk the egg in a medium bowl with the water until frothy. Sift the flour and baking powder into another mixing bowl, then gradually whisk in the egg mixture. Stir through the lemon zest and season well.
Pour the sunflower oil into a wide, deep pan until half full, then heat to 180-200°C (a piece of bread dropped into the oil will turn golden in 30-40 seconds). Dip the fish fillets into the batter to coat, then use a slotted spoon to lower them into the hot oil (you may need to do this in batches). Fry for 5 minutes, keeping the oil at 180-200°C, or until golden and cooked through. Remove with a slotted spoon and drain on kitchen paper. Serve with the chips and lemon wedges for squeezing.
Smoked Haddock Chowder Recipe
There’s nothing like a warm bowl of haddock chowder to warm you up on a cold day. It’s great comfort food and is easy to make! If you are using frozen ingredients, you can follow the recipe but make sure that you cook everything long enough so that all ingredients are cooked through.
handful roughly chopped fresh flatleaf parsley leaves, to garnish (optional)
Heat the butter and oil in a large, non-stick frying pan over a medium heat. Add the onion and fry for 3 minutes, stirring regularly, until completely softened but not coloured. Sprinkle over the flour and stir the onions well.
In a measuring jug, mix the milk and water. Gradually add 700ml/1¼ pints of the liquid to the onions, stirring after each addition.
Add the potatoes and salt to the pan and season generously with freshly ground black pepper. Bring the mixture to the boil, then reduce the heat until the mixture is simmering. Simmer, stirring regularly, for 10-12 minutes, or until the potatoes are almost tender. Stir in the sweetcorn and leeks and return the mixture to a gentle simmer.
Place the smoked haddock fillets on top of the chowder and continue to simmer for 10-15 minutes, or until the fish flakes easily when prodded with a knife. (This will depend on the thickness of each fillet.) Turn the fish twice as the fillets simmer, without allowing them to break up if possible.
Carefully remove the cooked smoked haddock fillets from the chowder using a slotted spoon and set aside in a warm place. Stir the remaining milk and water into the pan and return to a simmer, stirring.
If using the eggs, fill a wide saucepan half full with boiling water. Reduce the heat until the water is barely simmering. Carefully crack the eggs into the water one at a time, spacing them well apart. Poach very gently for 3-4 minutes, or until the whites have set but the yolks remain runny. Remove the poached eggs from the pan using a slotted spoon
To serve, spoon the chowder into warm bowls, seasoning with salt and pepper, if necessary. Top each serving with one of the haddock fillets and a poached egg (if using). Garnish with parsley, if using. Serve with slices of crusty bread.
Fish Pie Recipe
Fish pie might just be the ultimate comfort food (or are we slightly biased?). Combining creamy mashed potatoes and delicious fish, it’s easy to make and any leftovers can easily be frozen to eat later. This recipe uses salmon, smoked haddock and cod. To make your life easier we have a fish pie mix available!
Peel the potatoes and cut into 2cm chunks, then boil for around 15 minutes, or until tender. Add the eggs for the last 8 minutes (if using).
Meanwhile, make the sauce. Melt the butter in a heavy-bottomed pan over a low heat and stir in the flour. Add the bay, then bit by bit, add the stock and the milk, stirring after every addition until you have a smooth, silky sauce. Bring to the boil, then reduce to a simmer and cook for 10 minutes, or until thickened.
Stir in the mustard, grate in half the cheese, then squeeze in the lemon juice. Pick, finely chop and stir in the parsley (if using), then keep stirring until the cheese is melted. Season with a little black pepper, then remove from the heat.
Get yourself a 25cm x 30cm baking dish. Slice the fish fillets into 2.5cm chunks and spread them evenly over the base of the dish.
Wilt and add the spinach, then peel, quarter and add the eggs (if using). Remove the bay leaves, then pour over the white sauce and allow to cool slightly.
Drain the potatoes well and mash with a little extra virgin olive oil, a splash of milk and a few scrapings of nutmeg. Spoon the potatoes over the pie and scuff up the surface with a fork.
Grate the remaining Cheddar over the top and bake in the oven for 45 minutes, or until the fish is cooked through, the sauce is bubbling up at the sides and the top is golden.
White fish is a lean source of protein and should be part of the recommended two portions of fish per week. The options to cook white fish are endless and you can choose any of your favourite fish such as haddock, cod, monkfish, halibut, seabass, sea bream or lemon sole!
Here we have selected three methods of cooking: baked, pan-fried and poached. All these recipes are easy to make and are perfect for weeknight dinners when you want something simple but still flavourful.
Roasted White Fish with Bacon, Asparagus & Lemon Mayonnaise
The strong flavours of the bacon are well balanced with the delicate flavours of white fish. This dish can be ready in 30 minutes and is very easy to make! You can choose the type of fish and bacon you prefer, so don't hesitate to try different combinations.
2 sprigs of fresh rosemary, leaves picked and very finely chopped
2 lemons, zest and juice of
freshly ground black pepper
12 rashers thinly sliced, smoked streaky bacon or pancetta
4 tablespoons mayonnaise
2 large bunches of asparagus, trimmed
Preheat your oven to 200ºC/400ºF/gas 6. Season your beautiful fish fillets with the rosemary, finely grated lemon zest and pepper. Lay your rashers of bacon or pancetta on a board and one by one run the flat of a knife along them to thin them and widen them out. Lay 3 rashers together, slightly overlapping, put a fish fillet on top and wrap the rashers around it.
Lightly heat a large ovenproof frying pan, add a splash of olive oil and lay your fish in the pan. Fry for a minute, then place the pan in your preheated oven for 10 to 12 minutes, depending on the thickness of the fish, until the bacon is crisp and golden.
While the fish is cooking, you can make your simple lemon mayonnaise. Do this by mixing quality mayonnaise with the juice of half a lemon and pepper. You want to add enough lemon juice to make the flavour slightly too zingy. This is because, when you eat it with the asparagus and the fish, it will lessen slightly in intensity. And don’t worry if the mayo looks a little thinner than usual when you’ve added the lemon juice – think of it as more delicate.
The asparagus is a great accompaniment because, like the fish, it also loves bacon. You can either boil or steam it; either wayit’s light and a nice contrast to the meatiness of the fish. When cooked, toss it in the juices that come out of the fish. Simply serve the fish next to a nice pile of asparagus, drizzled with the lemon-spiked mayonnaise. And if you’re feeling very hungry, serve with some steaming-hot new potatoes.
Pan-fried fish is probably the quickest way to cook fish! For this method, make sure you don't overcook your fish and serve with rice, potatoes or any vegetables to make a healthy and tasty dinner ready in no time!
sprinkle or two sea salt and freshly ground pepper
1 tbsp paprika
1 tbsp any dried herb or spice
1 zest and juice of a lemon
large splash vegetable oil
2 tablespoons Butter
Preheat your largest, heaviest pan or skillet over medium-high heat. A heavier pan will distribute the heat more evenly than a thin one.
Whisk together the flour, salt and pepper, paprika, herb and lemon zest.
Pour the seasoned flour into a shallow dish large enough to hold 1 or 2 fish fillets. Depending on the size of the fillets, and your guests’ inclination to share, cut the fish into individual portions or leave whole.
Dredge fillet pieces in the seasoned flour until they are evenly coated. Rest on a pan or plate but don’t stack them on top of one another.
Pour a large splash of vegetable oil into the pan, enough to cover the pan’s bottom in a thin film. Add the butter to the centre of the oil. The oil will protect the delicate butter from burning, and the butter will add flavour. When the butter begins to brown and sizzle, swirl it around the pan and quickly add the fish fillets. Turn up the heat, adjusting it as needed to keep the pan sizzling hot.
Cook the fish in batches so they will all brown evenly. Cook the first side of the fillets for a few minutes until they’re golden brown and beautiful. Carefully flip them and continue with the other side. You may find it useful to add a bit more butter after you flip the fish over.
Continue until the fish cooks through. Add the lemon juice and swirl the pan. It will sizzle and form a quick sauce with the butter and coat each fillet. Serve immediately.
Parents can face many challenges. One of them is to get their kids to try new food and new flavours. Kids can be particularly difficult when it comes to food and are sometimes reluctant to try new dishes.
In the past, we have written a few tips to get your kids to eat more fish & seafood and shared easy recipes using salmon you can make. Today we are sharing a few more indulgent recipes that will please your little ones!
Cheesy topped sole with buttered potatoes & asparagus
Chopped fresh herbs of your choice eg parsley, chives
250g fine asparagus
400g new potatoes in their skins, scrubbed and halved
2 bacon medallions, cut into pieces
1 tbsp butter
Preheat the oven to 180°C/fan 160°C/gas mark 4. Lightly grease an ovenproof dish with oil.
In a saucepan over a medium heat bring the cream and milk to the boil and add the cheese then gently stir until a cheese sauce forms. Add in some herbs of your choice.
Place the sole fillets in the prepared dish and cover them with the cheese sauce. Place in the middle of the oven and cook for 15 minutes or until the cheese topping goes golden.
While the fish is cooking, boil the potatoes and steam the asparagus until they are tender. Dry fry the bacon medallions. Toss the potatoes with the bacon, some chopped herbs of your choice and the butter.
Preheat your oven to 200 degrees celsius and line a baking tray with parchment.
In a shallow dish combine the eggs, mustard, hot sauce, milk and Greek yoghurt. Whisk until combined and set aside. Place two cups of Panko in another dish and set aside as well.
Squeeze fresh lemon over the cod and season it with salt and pepper. Slice thefresh cod lengthwise and then cut into nugget-like pieces.
Dunk the cod into the egg mixture and using a fork drain off any excess and then place in the Panko. Roll and press the breadcrumbs to help them adhere, then place the breaded nuggets onto prepared pan.
Working in batches if needed, bake for 10 minutes. Turn on grill, crack the door and watch carefully until golden. Serve with tartare sauce.
If anything can get kids (and grown-ups!) excited about food, it's pasta. Customise this dish to your preferences and choose peeled & cooked prawns to make the recipe even more convenient for weeknights. Added bonus: it's healthy too!
We’ve all had times when we either don’t feel like cooking anything fancy or simply don’t have time to. Fortunately, cooking healthy and tasty meals doesn’t have to be complicated or time-consuming! Here are three recipes that will be perfect for weeknight dinners when you’re either lacking time or energy to cook! These are super easy and can be made by beginners and experienced chefs alike!
¼ cup (loosely packed) fresh flat-leaf parsley or tarragon leaves
Zest of 1 lemon
Heat the oven to 120°C. Pour ¼ cup olive oil in a small baking pan such as a round cake pan, just large enough to hold the entire piece of salmon. Lay the salmon skin-side down in the olive oil. Sprinkle generously with salt and pepper.
Blend the shallot, dill, parsley, and lemon zest in a food chopper or small food processor. (Alternately, chop the shallot and herbs very fine and mix thoroughly with the other ingredients.) Blend in 2 tablespoons olive oil. Pat this herb paste over the salmon.
Bake the salmon for 22 to 28 minutes, depending on the thickness of the salmon fillet. To check for doneness, insert the tines of a fork into the thickest part of the fillet and gently pull. If the fish flakes easily, then it is done. If it is still gooey, and if the fork is difficult to pull out, bake the salmon for 5 more minutes and check again.
To serve the salmon, gently slide a spatula under the fish and remove it to a cutting board. Use a sharp knife to cut the fillet into four equal pieces. If desired, lift the fish away from the skin to serve. Serve with rice or fresh bread and a generous green salad.
This super easy recipe is great for when you don't want to spend time cooking but still want something healthy that packs a punch of flavour! You can use any mix of herbs you like and add extra spices if you feel like it - be creative!
Cod is a mild fish that pairs well with the sharpness of the lemon in this recipe. You could substitute cod for any mild fish that you like. This recipe is the perfect healthy family meal that requires little to no effort!
Preheat oven to 230 degrees celsius. In a baking dish, toss together leeks, lemon juice, oil, lemon zest, thyme, ½ teaspoon salt, and ¼ teaspoon pepper. Cover with foil, and bake until leeks just begin to soften, 8 to 10 minutes.
Remove baking dish from oven. Add tomatoes, and toss to combine. Season both sides of cod fillets with ½ teaspoon salt and ¼ teaspoon pepper; place on top of vegetables.
Cover dish and bake until fish is opaque throughout, about 15 to 20 minutes. Serve immediately.
Lemon Sole is a fantastic fish, very easy to cook and can be the centerpiece of any meal. If you haven’t tried our Lemon Sole yet, now is your chance! This week we are giving 2 Lemon Sole Fillets for FREE with all orders over £50.
That’s FREE fish and FREE delivery! This offer ends on Wednesday 4th November, Midday, so be sure not to miss it!
And if you’re looking to get inspired, check out this recipe for a sweet & sour Lemon Sole, or keep an eye on our facebook page, where we’ll be sharing recipes & tips!
Preheat the oven to 400 degrees Fahrenheit and grease a baking sheet lightly with olive oil.
Season the grey sole fillets to your taste. You might start with a drizzle of a flavoring liquid, such as balsamic vinegar, olive oil, lemon juice or mustard, and add seasonings of your choice as you see fit, such as salt, pepper, garlic, fresh herbs and chili powder.
Place the seasoned sole on the greased baking sheet in a single layer and place in the oven to cook for 5 to 10 minutes, until the internal temperature reaches 145 degrees Fahrenheit and the flesh pearly white and flakes easily with a fork. Use a meat thermometer to determine the temperature.
Drizzle the sole with olive oil and season with salt, pepper and other seasonings to your liking. You can add fresh chopped herbs, garlic powder, chili powder and cayenne pepper.
Melt butter in a saute pan, using just enough to fully coat the pan. You can add chopped garlic and onions at this time if you want to cook them as part of your grey sole dish.
Add the grey sole fillets to the pan and cook for about 60 to 90 seconds on each side, until the fillets are firm and pearly white. They should flake easily with a fork when ready, and reach an internal temperature of 145 degrees Fahrenheit. Serve hot.
Pro tip: to make your sole extra crispy, coat your fillets with breadcrumbs before cooking. If you choose seasoned breadcrumbs this will also add flavour.
Make the dressing by mixing the fish sauce, lime juice, sugar, chilli and garlic and leave until the sugar dissolves. Adjust the sweet-salty-sour balance. Add the coriander.
Mix the iceberg, mint leaves, spring onions and cucumber and arrange on 4 plates or 1 platter. Rub the fillets with a little oil and put them on a baking sheet. Heat the grill until very hot and grill them for 3-4 minutes or until cooked. Slide one onto each salad and spoon over the dressing, using it for both the fish and salad.