Celebrate seafood with this recipe for Dover sole

The coastline of Sussex offer not only a treat for those wanting to get some sea air but south east England has some of the best seafood in the country.

Picture: Waitrose & Partners
Picture: Waitrose & Partners

Fishing vessels at some of coasts’ busiest fishing ports including Shoreham, Dover, Ramsgate and Whistable catch tonnes of fresh fish and hundreds of different species, from crab, to premium Dover sole and turbot, as well as favourites like mackerel.

Making its way from sea to plate in a matter of hours, the local fishing industry supplies supermarkets, restaurants, cafes and hotels across the country with fresh seafood, sustaining thousands of jobs. But with the hospitality industry hit hard by the Coronavirus crisis, especially in the lucrative London market, the seafood industry is now looking to those cooking at home to support fishermen along the coastline of Sussex, Kent and Essex.

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Hastings is one of Britain’s oldest fishing ports and Chichester Harbour has a native oyster fishery.

Native oysters have been declining for many years and are uncommon now around the UK, but people have come together to protect the fishery and the beautiful environment of the harbour.

By buying and cooking delicious seafood caught in local waters, shoppers are not only supporting one of the country’s most important industries, there are also plenty of science-backed health benefits that support all types of lockdown lifestyles.

From Omega-3 fats that boost brain function and maintain heart health to vitamins that reduce fatigue and improve skin and hair, adding just two portions of fish to your diet can have a big impact on daily life. Fish is also packed with protein which helps to maintain healthy muscles and muscle mass, which is perfect for people looking to stay fit.

Sea for Yourself is a campaign launched by Seafish, the public body that supports the £10bn UK seafood industry, in partnership with the Department for the Environment, Food and Rural Affairs to encourage people to cook with UK caught fish species.

Fresh seafood is available from local supermarkets or fishmongers and an array of traditionally wholesale suppliers in the south east have adapted to offer home deliveries.

Julie Waites, Regional Manager for South East England at Seafish, said: “Many of our fish businesses can’t currently supply to restaurants or export and it’s great that we can all continue to support our national seafood industry by continuing to buy, eat and enjoy the south east’s delicious and diverse seafood.

“Our insights team has seen a spike in Google searches for seafood recipes since the start of lockdown, showing people are keen to try something new and there’s never been a better time to start cooking with locally-caught seafood as there’s so much that’s in season at the moment.

“To lessen the demand on traditional species like cod and haddock, we actively encourage consumers to be more adventurous and try a wider range of fish and shellfish. It’s easy to opt for what you know and love, but you’ll probably be pleasantly surprised with the variety of flavours and recipes that are opened up by choosing lesser-known species.”

The Sea For Yourself campaign also has an online stockist map of local suppliers across the UK.

For more information and recipes go to www.fishisthedish.co.uk

Here are some recipes for you to try at home...

Sussex is known for its Dover sole, although the official name is “common sole”.

Pan-fried sole with purple sprouting broccoli & caper butter sauce

●Gluten Free

Preparation time:20 minutes + resting

Cooking time:20 minutes

Total time:40 minutes + resting

Serves: 2


300g Jersey Royals or other new potatoes, scrubbed and halved if large

230g pack purple sprouting broccoli spears, trimmed and halved lengthways if thick

2 whole Dover or lemon sole

75g unsalted butter, cubed and chilled

1 shallot, finely chopped

1 tbsp capers in brine, chopped, plus 1 tbsp of their brine

Finely grated zest 1 lemon and 1⁄2 tbsp juice

1⁄2 x 25g pack chives, finely chopped

1⁄2 x 20g pack dill, finely chopped


1. Put the potatoes in a pan, cover with salted water and bring to the boil. Simmer briskly for 15 minutes, then add the broccoli, cooking for a final 3-4 minutes, until everything is tender. Drain the potatoes and broccoli in a colander, then leave to steam dry for a few minutes. Season.

2. Meanwhile, use kitchen scissors to trim off the bones on the sides of the fish, plus any gills and tails. Heat 20g butter in a heavy-based, non-stick frying pan until foaming. Add the fish and cook for about 3 minutes on each side until golden, piping hot and just cooked through. Set aside, covered with foil.

3. Cook the shallot in a pan with another 10g butter over a medium heat for 2-3 minutes, until just softened. Add 1 tbsp caper brine and boil until almost evaporated.

4. Remove the pan from the heat, then whisk in the remaining butter cubes, one at a time. Once you have a smooth, emulsified sauce, stir in the lemon zest and juice, plus the capers, chives and dill. Season and serve spooned over the sole and vegetables.

Recipe and image courtesy of Waitrose & Partners

Or why not try...

Hake in a Hurry

Recipe by Sea for Yourself by Seafish

Prep time: 10-12 minutes

Cooking time: 16-20 minutes

Serves: 4

Skill level: Easy Peasy


4 x 170g skinless and boneless hake fillets

2 tbsp vegetable oil

80g homemade breadcrumbs

Handful fresh parsley, finely chopped, plus a few sprigs to garnish

Salt and pepper

Lemon wedges, to serve


1. Pre-heat the oven to 180°C/fan 160°C/gas mark 4.

2. Wash and dry the hake fillets. Pour the oil into a large baking tray. Place the hake fillets in the tray and gently turn them over and around in the oil to cover them. Season with salt and pepper.

3. Combine the breadcrumbs with the chopped parsley. Sprinkle the breadcrumbs over the top of the fish fillets. Bake in a oven for 15 – 20 minutes, or until the crumbs are golden and crispy, and the fish cooked through. Serve immediately with lemon wedges, garnished with parsley sprigs.