Lemon Sole and caper butter

Lemon Sole, Caper Butter and Tarragon Gnocchi

For those of you that follow this blog regularly, you will know that I enjoy playing with my food. This is often a necessity if trying to make a tasty dinner out of cheap mundane ingredients. See my latest Instagram post (bottom of page) for evidence of playing with chicken thighs. I also love the flip side to this when you have beautiful ingredients and do as little as possible to them. This lemon sole and caper butter dish is one such occasion.

Lemon Sole and caper butter

The lemon soles were 750g each from Evans fishmongers. I know not everyone will have a fishmonger near by, but they are worth their weight in gold. I simply wouldn’t cook this with supermarket fish.They are simply floured and shallow fried in a pan. There’s nothing more satisfying to me than having fish on the bone that flakes off perfectly leaving the stereotypical bones in the middle. Makes me feel like a posh caveman. The sauce is the easiest thing in the world, just a great compliment. The gnocchi were a test. I decided to try and make them with gluten free flour. Luckily the flour acted as normal stuff. I’ve added tarragon, which is not something you usually add to fish dishes as it is very strong. As the gnocchi are quite stodgy, the tarragon cuts through it nicely to enhance their flavour.

As an aside, even though I only blog a random intervals now. This January has been my most popular month ever. Over 25,000 views. I was always a firm believer of quality not quantity and it seems to be working. There are times when we bloggers have creative differences with ourselves, but I always try to put things out there that I enjoy and want to tell you about. Rather than worrying about the fact I’ve not posted this week. I’m in it for the long run.


  • Lemon Sole, 1 500g per person. Skinned!
  • 75g flour, normal or GF
  • 3 Tbsp Oil
  • 50g Butter
  • 50g Capers
  • Juice 1/2 lemon
  • 2 Tbsp Parsley
  • 200g cooked potato
  • 50g Parmesan
  • 50g Flour, normal or GF
  • 1 Egg
  • 1 Tbsp chopped tarragon


  1. Make the gnocchi, beat the Parmesan and egg together. Then add with the potato, flour and tarragon. Mix together lightly. Take teaspoonfuls at a time and roll lightly in your hands into balls. You don’t want stodgy balls, hence be delicate with them. Set aside in the fridge until needed.
  2. Flour the fish and fry for 5-6 minutes over a medium heat on each side. Remove then add the butter, capers and lemon juice. Cook for  couple of minutes and taste the sauce for seasoning. Adjust as necessary with a little salt and pepper. Finish with the chopped parsley.
  3. In a separate pan as the fish is cooking, fry all the gnocchi. Again over a medium to high heat, turning every couple of minutes.


  1. Tarragon is my favourite herb so I would definitely make this. Congratulations on the views too.

  2. I wish there were more fishmongers here in the U.S. Capers are such a delicious pairing with a light fish and I love that you made a butter with them. Lovely dish.

    • Dave Crichton

      What is wrong with America, how can you be in California and not get good fish. What a joke. Almost as funny as Trumps’ policies.

  3. So pretty! I never bother flouting fish, but I guess I should try it!

    • Dave Crichton

      I guess you mean flouring! If nothing else Mimi it just adds a protective layer between fish and sticking to the pan. We’ve all been there.

  4. I’ve never noticed that you do anything ‘cheap and mundane’ but this dish is really special.

  5. I think sole as well as flounder are my favorite fish…love their delicate flavor. Funny you mentioned that tarragon is not often used with fish dishes but I include it often so I know I would enjoy your meal.

  6. This does sound like a wonderful dish. And I didn’t realise that you could make gnocchi using gluten free flour and have it turn out well!

    • Dave Crichton

      Hi Lorraine, I keep trying all sorts of things with GF flour. I tried to make some choux pastry for Gougeres last week. Suffice to say they didn’t turn out well.

  7. Not sure how I missed this, but when I bring up your bookmark, older posts show up first. I am not a huge sole fan, it just doesn’t have enough meat, I like a firmer fish but the caper butter sauce sounds divine! The gnocchi looks delightful too, I love it when they are browned in butter after they are boiled, so tasty. Congratulations on the number of views with such few posts, that is really something.

  8. An original recipe with an interesting look.

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