serves 5

5 Whole fresh sole, flounder or plaice
1 red chilli
2 cloves garlic, sliced thinly
2 Tbsp capers
2 Lemons
1 Tbsp butter (optional)
2-3 Tbsp extra virgin olive oil
2 Tbsp roughly chopped parsley
1 Tbsp roughly chopped dill, fennel, oregano
sea salt flakes
freshly ground pepper

Method
Preheat the grill on your oven to very hot.
You may have to de-scale your fish and if you are not sure, simply run your hand from the tail of the fish upwards towards the head.  If it feels rough and little transparent flakes full off it definitely needs scaling.  I usually do mine in a either a deep sink or bucket with cold water outside.  You will need a long bladed knife also.
Hold the fish by the tail and run your knife upwards towards the head of the fish.  You will notice the scales falling off, you will also notice the skin looks a little different in colour.  Continue removing scales all the way to the head.  Flip it over and repeat the process.  Wash the fish well in cold water and pat dry. Remove the top and bottom fin (located by the head) i use sharp scissors to do this process.  You don't have to but it does tidy up the fish a little, using the scissors again remove the fins which run around the fish.  I cut it tidily off so it it is flushed with the main body. Repeat until all the fish are done.  Give on more wash and pat dry. Chill until required.

Slice the red chilli finely and set alongside the prepared herbs, garlic and lemon.
Slash the dark side of the skin of the fish with a sharp knife 2-4 times. 

Drizzle over a little oil over the base of as many baking trays as needed (i used 2). Place the fish dark side of skin upwards. Drizzle over a little oil on each fish, scatter over some chilli, garlic and parsley with a squeeze of lemon juice and a generous sprinkling of salt and pepper.  
Another option is to scatter over a generous amount of capers, a few thinly sliced rounds of lemon, seasoning and a little fresh dill or fennel. 
Place the tray under the grill and grill the fish for about 8 minutes depending on the size and depth of the fish.  You want the skin to blister and brown you will also notice the flesh of the fish turning white.

Serve immediately on a plate with any juices drizzled over the fish.  Be careful of bones!

GARDEN LEAVES

serves 4

i gathered a selection of leaves from the garden.  Take into consideration when making such a simple salad that you want a selection of leaves; i used mustard and wild rocket for peppery heat.  For crunch i used baby gem and cos and for wonderful colour and texture i used mizuna, i also gathered a collection of fresh soft herbs like, fennel fronds, flat leaf parsley, and a couple of mint leaves.

4 generous handfuls freshly washed and dried lettuce
handful selection of fresh soft herbs
4 radish, sliced paper thin
1/2 cucumber, slice thin
1 bulb fennel, sliced thin

Place all the ingredients into a large bowl, sprinkle with a little sea salt flakes. Toss gently.
Dress with dressing of your choice.  I do have a lovely sherry vinegar dressing on my blog.
Remember to only dress your salad just before eating as it will wilt very fast.