Fish is always a quick dinner and, if you're ok with sorting out the bones yourself, a whole fish is the tastiest of all. Lemon Sole has an mcs rating of 2, or at least the ones caught off the cornish coast are, so no need to feel guilty either.
This is a really tasty sauce to serve with lemon sole, and an uncharacteristically close rendition of a recipe for me, this time from The Abel & Cole Cookbook, I love this book and all the recipe ideas are cleverly grouped by seasonal ingredients. I've used it a lot and can really recommend it.
So, first put some jersey royals on to boil. Or whatever you want to serve with this, personally I couldn't wait to get my teeth into the jerseys, they are so lovely (just in case anyone doesn't know - jersey royals are a very special type of potato grown in, and only in, Jersey!).
Sprinkle a liberal serving of flaked almonds into a dry frying pan and heat until toasty brown. Put them to one side and add oil and a knob of butter to the pan to heat up, at the same time pop the oven onto its lowest heat.
Lightly coat the lemon sole with plain flour, put into the frying pan and cook for a couple of minutes on each side. Pop them into a baking tray and bung in the warm oven, turn it off though as you don't want them to keep cooking, just to stay warm.
Get some spinach (or whatever veg you're having) on to steam.
Back to the fish pan: be warned this sauce evaporates faster than last month's paycheck, so you need to be on the ball. Make sure the pan is really hot then chuck a glass of white wine in, let it bubble away for a bit and deglaze the pan with a spatula. Squeeze in the juice of half a lemon, and add a heaped teaspoon of capers that you've chopped up, all of the toasted almonds, another knob of butter and a load of fresh parsley.
Turn the heat right down and get the fish, potatoes and spinach onto plates. Spoon over the sauce and eat immediately. Yum.