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    • Cornish Sole with Roasted Garlic and Parsley

    Mark Sharron
    Easy
    15-20 minutes
    2
    Amount Per Serving: Calories 180; Fat 11g; Protein 10g; Carbs 2g
    A refined yet rustic coastal dish, built on balance: delicate Cornish sole, enriched by sweet roasted garlic, lifted by fresh parsley, and tied together by lemon-zested butter and a whisper of white wine. This is a dish that lets the fish speak, with supporting notes - For enhanced depth, infuse the olive oil for your garnish with a roasted fish bone for 15 minutes, then strain and use it as your parsley base.

    - If guests are nervous about bones, the sole can be filleted tableside or you can pre-fillet, dust in flour, and pan-fry using the same technique.

    - Want a Mediterranean twist? Add a touch of anchovy to the garlic mash and layer in some crushed toasted pine nuts for crunch.

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    Ingredients

    • 🐟 For the Sole:
    • - 2 whole Cornish sole, scaled and gutted (approx. 400–500g each)
    • - 1 tbsp olive oil
    • - Fine sea salt & cracked white pepper (to taste)
    • - Zest of ½ lemon
    • - 2 tablespoons of butter
    • - 2 tbsp dry white wine (e.g., Muscadet or Picpoul)
    • 🧄 For the Roasted Garlic:
    • - 1 whole garlic bulb
    • - 1 tsp olive oil
    • - Pinch of sea salt
    • 🌿 For the Parsley Garnish:
    • - 1 small bunch flat-leaf parsley, finely chopped
    • - 1 tbsp extra virgin olive oil
    • - Optional: splash of lemon juice

    Method

    • 1. 🔥 Roast the Garlic (Pre-step – can be done ahead) Preheat oven to 180°C / 350°F (fan). Slice the top off a garlic bulb to expose the cloves. Drizzle with olive oil, sprinkle with salt, and wrap in foil. Roast for 35–40 minutes until soft, golden, and caramelized. Cool slightly, then squeeze out the cloves into a small bowl and mash into a paste. 
    • 2. 🐟 Prep the Sole Pat fish dry and lightly score the skin diagonally (3 slashes per side) to ensure even cooking. Season inside and out with salt, pepper, and a touch of lemon zest.
    • 3. 🔥 Pan-Roast the Fish In a wide non-stick or cast iron pan, heat olive oil + butter over medium-high. When foam subsides, place sole in gently and sear for 3–4 minutes per side, spooning butter over the fish repeatedly. Add white wine, cover loosely, and let steam for 1–2 more minutes until fish is just opaque and flaking at the bone.
    • 4. 🧄 Prepare the Garlic-Parsley Finishing Oil Mix roasted garlic paste with chopped parsley and extra virgin olive oil. Season lightly and add a squeeze of lemon juice if desired.
    • 5. 🍽️ Plate & Serve Place the fish whole onto a warmed platter. Spoon garlic-parsley oil over the fish while hot so it melts into the skin. Serve with: Steamed baby potatoes or buttered samphire A crisp white wine pairing like a chilled Albariño or Chablis

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