Serves 2


Olive oil for shallow frying

2 Gurnard portions cut in half

50gm plain flour

1 tsp small capers to garnish

For the sweet and sour onions:

50ml extra virgin olive oil

2 small red onions, halved and thinly sliced

2 tbsp red wine vinegar

2 tbsp clear honey



To make the sweet and sour onions, heat the olive oil in a frying pan.  Add the onions, vinegar, honey, 1/2 teaspoon salt and some pepper and cook gently for 10 minutes, stirring every now and then, until the onions are soft but still with a little bite.  Do not let them brown.  Keep warm.

Pour the olive oil for shallow frying into a wide shallow pan to a depth of 1cm and heat it to 180C.  Season the fish fillets on both sides with salt and pepper and then coat them in the plain flour and knock off the excess.  Reduce the heat slightly under the pan, add the fish fillets and cook them for 1 minute on each side until lightly golden and cooked through.  Lift onto kitchen paper and drain briefly.

Overlap two pieces of the gurnard in the centre of a warmed plate and spoon over some of the sweet and sour onions and capers.


Recipe by Rick Stein.