Filet of Sole on Barley & Veg with Grainy Mustard sauce

“Today’s day off is an extra special one. I do a lot of work for a great charity called Dans La Rue. They help street kids get back on their feet. It’s a cause that I feel really strongly about and today I’m cooking for some very generous guests – I’ve invited a bunch of their volunteers down for a special meal… they spend their days off cooking for a great cause so I really want to treat them”.

Easy, Moderate, Complex
Yields : 4 servings


  • For the filet of sole :
    • 4 sole filets
    • 2 tablespoons canola oil (30 ml)
    • Salt and pepper
  • For the mustard sauce:
    • 1 shallot, minced
    • 2 tablespoons caper, minced (30 ml)
    • 2 cups lobster stock (500 ml)
    • 2 tablespoons coarse grain mustard (30 ml)
    • 2 tablespoons butter (30 ml)
    • Salt and pepper
  • For the barley and Vegetable Brunoise:
    • 3 tablespoons butter (45 ml)
    • 1 cup barley (250 ml)
    • 3 cups lobster stock (750 ml)
    • 1 onion, diced
    • 1 garlic clove, minced
    • 1 carrot, diced
    • 1 red pepper, diced
    • 1 celery stalk, diced
    • 1 zucchini, diced
    • 1/2 cup chive, minced (125 ml)
    • Salt and pepper


  1. For the barley and brunoise vegetables, in a medium saucepan, toast the barley in butter on medium heat, for about 5 minutes until it begins to brown.  Add stock, reduce heat to low, cover and cook for about 30 minutes or until barley is tender and liquid is absorbed.  Season with salt and pepper.  Keep warm.
  2. In a pan, sauté the vegetables in olive oil and butter for about 10 minutes, until golden brown. Combine the vegetables with the barley. Season with salt and pepper.  Keep aside.
  3. Preheat oven to 350 ˚F (180 ˚C).
  4.  Put the sole fillets on a baking tray covered with parchment paper.  Season with salt and pepper and a drizzle of olive oil.  Cook in the oven for 5 minutes.
  5. For the mustard sauce, add olive oil and sautee the shallots for 1 minute.  Add capers, stock and mustard.  Continue cooking for 10-15 minutes until reduced by half. Add butter and whisk until fully incorporated.  Season with salt and pepper.  Keep warm.
  6. When ready to serve, plate the barley with the sole filets, garnish with the sauce and chive.