‘A Dish From Dean’ – Oven baked sole with shrimp and brown butter
By ELEANOR MCGILLIE 2 September, 2018
LIVE It Experience It member chef Dean Coppard, known to many as Aussie Chef Dino, is a chef who cooks with soul. He opened up our region’s first Australian restaurant in Armagh, Uluru Bistro, and has since been working as an executive chef and development chef in kitchens across the North. Here’s the latest ‘Dish From Dean’ – feel free to share with your friends.
In his latest dish, Dean Coppard is sharing with us his recipe for oven baked sole with shrimp and brown butter. Dean is based in The Food Heartland and his passion for serving up food with precision is evident on the final plate. This is a chef who is a perfectionist when it comes to flavours, textures and colours. So have a go – here’s what you need.
Ingredients:
1 X whole sole on the bone
50g of capers
100g of freshwater prawns
1 X whole lemon
300g of butter
50ml of of rapeseed oil
1 X bunch of flat leaf parsley
250g of tender stem brocolli
Method:
- The fish should be trimmed so as to remove the feather like fin around the exterior of the fish. If this has not been done by your fish monger use a pair of scissors to remove.
- Place a large non stick pan on the heat and add a tablespoon of the rapeseed oil and allow to heat.
- Add 100g of butter, once the butter starts to foam add the sole, placing the presentation side down first
- Allow the fish to cook for three mins check to see if the fish has attained a golden brown colour, if so, turn the fish gently using a fish slice or palette knife and continue to allow the fish to cook.
- Add another 50g of butter and using a spoon scoop this foaming butter and pour over the fish, or baste the fish – this should colour the fish resulting in a nutty brown colour.
- After three minutes place the frying pan in a pre-heated oven set at 160c degrees and bake for 5-8 minutes depending on the thickness of the fish.
- In a boiling pot of water place the trimmed tender stem brocoli and cook for four mins or until al dente, once cooked refresh under cold water to stop the cooking process.
For the sauce:
- Take the lemon and using a zesting tool remove the rind of the lemon, cut the lemon in half, chop the parsley.
- Place a pan on medium heat and add the remaining rapeseed oil and the remaining 150g of butter
- Once the butter starts to foam add the prawns and the capers
- Stir constantly until the prawns have changed appearance to a white colour, this should take approx 3-5mins
- Squeeze the juice of half of the lemon, add the zest and parsley and continue to cook for 2mins,
- Place the brocoli in the pan and toss until coated thoroughly.
To assemble:
Using a fish slice gently lift the fish out and place on a serving platter, place the brocoli on top and spoon the prawn, caper brown butter sauce over the fish.
Enjoy!
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