Instructions: Flat leafed parsley and slices of lemon to garnish

Place the shallots in a pan of water bring to the boil and cook on the boiling plate for 5 minutes.

Drain and plunge into cold water.

Trim the ends peel off skins and dry well.

Heat 25g butter in a frying pan add the shallots and sugar and cook on the simmering plate for 5 minutes or until golden.

Add the leeks and cook for 4 to 5 minutes until just soft.

Set aside.

Season the fish with salt and pepper. Heat the oil and remaining butter in the pan.

Fry the fish on the boiling plate for 3 minutes on each side or until golden.

Remove and keep warm in the simmering oven.

Pour the wine into the pan bring to the boil and bubble on the boiling plate until the liquid is reduced by half.

Add the stock return to the boil and bubble for 10 minutes or until syrupy. Add the tomatoes and olives and bubble for 1 minute then return the shallots and leeks to the pan to warm through; season.

Garnish with parsley and slices of lemon and serve.

The fish is easier to fry if it is lightly dusted with plain flour but the fish wont look as golden. Cooking over a high heat means the juices do not escape from the fish. Fast fresh and very good for you fish dishes such as this one are the ideal food to cook when you are in rather a hurry.

Serves 4

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