One-Pan Fried Flatfish w/ Lemon Caper Butter

This is our take on a classic fried fish with lemon caper butter. Cooking times will vary depending on the size and thickness of your fish, so use our timings as a guide only. We love mashed or boiled spuds on the side, so have them at the ready too.

Serves: two adults.

Use: we prefer flatfish like NZ Sole, Lemon Sole, Brill or Turbot for this dish.


  • 2 Fish Fillets, approx 150-200g each (we used NZ Sole)
  • ¼ cup plain Flour
  • Flaky Sea Salt
  • Freshly Cracked Black Pepper
  • 1 Tsp Oil
  • 10g Butter (for frying)
  • 1 bunch Broccolini
  • 65g Unsalted Butter
  • ½ Lemon
  • 2 Tbsp fresh Parsley (chopped)
  • 2 Tbsp Capers


  • Bring the fish up to room temperature prior to cooking.
  • Pat the fish dry with a paper towel.
  • Place the flour on a large plate and season with salt and pepper.
  • Drop the fish into the seasoned flour and coat evenly on both sides. Set aside.
  •  Heat a large heavy-based frying pan to medium heat and add the oil and butter to the pan.
  • When the pan has come up to temperature, gently place the fish in the pan and cook for 1.5 minutes on each side. Use a fish slice to carefully turn the fish (flat fish is delicate). The fish should be slightly golden brown in colour. Remove the fish from the pan and set aside.
  • In the pan melt the unsalted butter. Add the capers and broccolini and sauté for 1-2 minutes, turning often. Finish with a squeeze of lemon and freshly chopped parsley.
  • Move the broccolini to the edge of the pan and add the fish back into the pan for a minute or so of cooking.
  • Remove the fish and broccolini from the pan, pop onto a plate and pour the lemon caper butter over the fish. Serve immediately with mashed or boiled potatoes on the side. Enjoy!