Sole

Pat them dry, dust lightly with flour and cook in a lightly buttered pan over a medium heat for about 2 minutes on each side; turn once with a wide fish slice. They are ready when opaque and just starting to flake.

Bake sole fillets in a lightly buttered dish at 200 °C for about 10–12 minutes, depending on thickness. They should be opaque and flake easily; avoid overcooking, as the lean flesh dries out quickly.

It is a classic French dish: sole is dusted with flour, pan-fried in butter, then served with browned butter, lemon and parsley. The flour gives the delicate fish a light crust without masking its flavour.

Fresh sole should smell clean and faintly of the sea, not strongly fishy or sour. The flesh should look moist and firm, and spring back when gently pressed.

Keep fresh sole covered in the coldest part of the fridge and cook it within a day of buying. Freeze it well wrapped; thaw it overnight in the fridge and cook it promptly.

Plaice or lemon sole are good swaps in pan-fried or baked recipes; their fillets are similarly delicate, so cook them briefly. For a close match in texture, choose thin, mild white-fish fillets.

A 120 g portion provides 24 g of protein. Sole is also a source of selenium.