Dover sole

Dip the fillets in seasoned flour and fry in foaming butter over a medium heat for about 2 minutes per side, until just opaque. Finish with lemon juice, chopped parsley and a little more butter; for a whole fish, allow longer and turn it carefully.

The flesh turns opaque and separates easily from the bone when nudged with a fork. Thin fillets cook in just a few minutes, so take them off the heat as soon as they flake.

Ask the fishmonger to skin and fillet it if you do not want to tackle the fine bones. At home, cut along the backbone and ease the flesh away from the ribs with a flexible knife; lift off the skin by gripping it at the tail and pulling towards the head.

Choose fish with moist, glossy skin and a mild, fresh sea smell; the flesh should feel firm, not soft or sticky. If buying fillets, look for an even colour and keep them chilled until you are ready to cook.

Its delicate flavour suits lemon, parsley, capers and brown butter. Serve it with new potatoes and green vegetables, or pair it with a light white-wine sauce.

Yes. Wrap fresh fillets tightly or seal them in a freezer bag, press out the air and freeze promptly; thaw them overnight in the fridge and cook soon after. Do not refreeze fish once it has been thawed.

No. They are different flatfish: Dover sole has a firmer, meatier texture, while lemon sole is usually more delicate. Lemon sole has 73 kcal per 100 g, compared with 89 kcal in Dover sole.

It is a lean source of protein and is high in selenium; it also provides niacin. A 100 g portion contains 18 g of protein and 23 µg of selenium.