Sole fillet

Pat it dry, season it and cook in a lightly oiled pan over medium heat for about 2 minutes on each side. It is ready when opaque and it flakes easily; handle it gently because the thin fillet breaks easily.

Put the fillets in a lightly buttered baking dish, add a squeeze of lemon and a splash of water or stock, then bake at 200 °C for about 8–10 minutes. Take them out as soon as the flesh turns opaque and flakes.

Choose fillets that look moist and translucent, with no brown edges or strong fishy smell. If buying whole sole, the eyes should be clear and the flesh should spring back when gently pressed.

Keep it covered in the coldest part of the fridge and cook it within 1–2 days of buying. To freeze it, wrap the fillets tightly and use them within about 3 months for best quality; thaw them in the fridge.

Sole meunière is a classic preparation in which the fillets are lightly floured, fried in butter and finished with lemon and chopped parsley. Serve straight away, while the coating is crisp and the fish is tender.

Plaice fillet is a practical substitute: it is also a thin, mild white fish and cooks quickly. Check it after a few minutes, since its thickness will affect the cooking time.

Not necessarily: “sole” can refer to several related flatfish, while lemon sole is a particular fish sold under that name. Ask the fishmonger which species the fillet comes from if the distinction matters for your recipe.