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Pan Fried Dover Sole Recipe By Gavin Murphy of The Old Inn 2
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Pan Fried Dover Sole Recipe By Gavin Murphy of The Old Inn

Chef Gavin Murphy
5 from 1 vote
Course Main Course
Servings 4 People
Calories 1550 kcal

Ingredients
  

  • 4 Sole Dover soles approx. 400g-500g each. Get your fish monger to prep them.
  • 300 g samphire
  • 2 Medium pink grapefruit
  • 100 g fine beans
  • 100 g mange tout
  • 100 ml vegetable oil
  • 300 g butter
  • 400 g baby potatoes
  • 100 g chopped flat parsley
  • 100 g Baby capers and liquid
  • 1 Medium lemon
  • Salt and pepper

Instructions
 

  • Wash and boil the new potatoes until just cooked in plenty salted water, drain, and leave aside to cool
  • Slice the beans and mange tout and leave to one side
  • Wash samphire, drain and leave aside
  • Peel and fillet the grapefruit and keep chilled
  • Slice baby potatoes and leave aside
  • Divide 50ml of the vegetable oil between 2 pans large enough to cook 2 sole each
  • When oil is very hot place the sole into the pans and cook on one side until brown
  • While the sole is cooking 4/5 minutes in another pan add the remaining 50ml of vegetable oil
  • oil hot add the potatoes and brown
  • Turn the fish on the pan and reduce heat, divide the grapefruit segments evenly between the four sole place on top
  • Add 100g of butter to each pan with the sole.
  • Add the capers, samphire, beans, and mange tout cook for one minute
  • Add the remaining butter to the pan with potatoes and continue to colour

Nutrition

Calories: 1550kcalCarbohydrates: 41gProtein: 119gFat: 102gSaturated Fat: 46gPolyunsaturated Fat: 19gMonounsaturated Fat: 26gTrans Fat: 3gCholesterol: 566mgSodium: 3502mgPotassium: 2340mgFiber: 9gSugar: 13gVitamin A: 6236IUVitamin C: 126mgCalcium: 319mgIron: 5mg
Keyword Gavin Murphy, Pan Friend Dover Sole Recipe, seafood, sole, Sole Recipe, The Old Inn
Tried this recipe?Let us know how it was!

The Old Inn is the perfect rural retreat, rich in history it’s nestled in the village of Crawfordsburn with fabulous views of the Country Park. Located just 10 minutes from Belfast City Centre and 5 minutes from the seaside town of Bangor. The Old Inn part of the NI Galgorm Collection, dates back to 1614, it’s labelled as one of the region’s most historic hotels. There are cosy dark corners, log fires, glorious grub and elegant interiors in 32 guestrooms – and a fabulous tree top spa which is due to open in the new year. It oozes Jacobean character and charm and is the perfect boutique-hotel hideaway, served up with heartfelt personal service and an easy going ‘at-home’ atmosphere. www.TheOldInn.com

Gavin Murphy Bio

Gavin Murphy, Head Chef at The Old Inn, joined Galgorm Collection in June 2021. From working in a restaurant for a summer school where he discovered his love for cooking, to starting his career professionally in 1984. Gavin has a wealth of experience from time spent in hospitality in London, Dublin, Mayo, Fermanagh, Cambridge and more recently County Down, Northern Ireland. A day in the life of Gavin is a busy one, from meeting with the breakfast team, prepping for lunch service, to completing orders, prepping for dinner and much more. When having downtime, you’ll find Gavin relaxing with a book, watching sports and spending time with his lovely Cocker Spaniel dog, Guinness. Gavin’s midweek signature dish would be a traditional Irish Stew and recommends a fish dish of your choice for special occasions, delicious!

Recipe: Pan Fried Dover Sole Recipe on the Bone, Samphire, Pink grapefruit, Capers, Beans and Baby Potatoes