BAKED LEMON SOLE RECIPE RECIPES

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BAKED LEMON SOLE | FISH RECIPES | JAMIE OLIVER RECIPES



Baked Lemon Sole | Fish Recipes | Jamie Oliver Recipes image

Beautifully light and tasty, this simple lemon sole recipe is a winner with any flat fish.

Total Time 35 minutes

Yield 4

Number Of Ingredients 12

1 bunch spring onions trimmed and finely sliced
1 tablespoon balsamic vinegar
sea salt
freshly ground black pepper
2 lemons zest of, halved
extra virgin olive oil
1 handful black olives destoned and chopped
1 handful fresh flat-leaf parsley finely chopped
4 whole lemon soles from sustainable sources, ask your fishmonger
2 handfuls red and yellow cherry tomatoes halved
4 cloves garlic peeled and finely sliced
1 handful fresh oregano or basil leaves picked

Steps:

    1. This is really simple. First of all give your fish a wash, then with a sharp knife score across each fish down to the bone at 2.5cm/1 inch intervals on both sides. This allows flavour to penetrate the fish and lets the fish’s juices come out.
    2. Preheat the oven to 200ºC/400ºF/gas 6. Get yourself a bowl and add the tomatoes, garlic, oregano or basil, spring onions, balsamic vinegar, a pinch of salt and pepper and the zest and juice of 1 lemon to it. Loosen with a couple of good tablespoons of extra virgin olive oil and mix well, then spread over the bottom of a large roasting tray. Use one that will fit all 4 fish quite snugly (or you can use two smaller trays). Place the fish on top – top to tail.
    3. Now add the olives, parsley, juice and zest of the second lemon to the bowl that the tomatoes were in. Loosen with a little olive oil and then divide this mixture between the fish, placing an equal amount on the centre of each. Cook in the preheated oven for 12 to 15 minutes, depending on the size of the fish. To check whether they’re done, take the tip of a knife and push it into the thickest part of the fish. When done, the flesh will easily pull away from the bone.
    4. Once cooked, remove the fish from the oven and allow them to rest for 3 or 4 minutes while you get your guests round the table, serve them some wine and dress your salad. Then you can come back to the fish. Divide them up at the table on to 4 plates, making sure that everyone gets some tomatoes and juice spooned over the top of the fish. Lovely!

Nutrition Facts : Calories 366 calories, FatContent 13.6 g fat, SaturatedFatContent 3.1 g saturated fat, ProteinContent 55.5 g protein, CarbohydrateContent 5.2 g carbohydrate, SugarContent 3.5 g sugar, SodiumContent 1.5 g salt, FiberContent 1.5 g fibre

BEST BAKED LEMON SOLE FILLETS RECIPE - MAGIC SKILLET



Best Baked Lemon Sole Fillets Recipe - Magic Skillet image

Best baked lemon sole fillets recipe. Baked fillets of sole with mushrooms, lemon juice, and herbs. Very easy and delicious!  Do you like to cook sole fillets?  if so, you may also like Sole Bretonne: Sole Bretonne Recipe Pan-fried sole fillets with mushrooms, shrimp, capers, and lemon juice. Mouthwatering fish recipe! Makes 4 servings Ingredients:…

Provided by Slava Bond

Total Time 25 minutes

Prep Time 10 minutes

Cook Time 15 minutes

Yield 4

Number Of Ingredients 7

butter
lemon juice
mushrooms
parsley
shallots
sole
vegetable oil

Steps:

  • Season sole fillets with salt and black pepper. Dip into flour.
  • Preheat butter in a frying pan over medium-high heat. Add seasoned fish fillets and cook for 2 minutes on each side.
  • Remove cooked sole from the pan and transfer to a serving platter. Try to keep hot in the oven at 150 F (75 C).
  • Pour vegetable oil into the frying pan. Add mushrooms and shallots. Season with salt and blck pepper. Cook, uncovered, stirring occasionally, for 3-4 minutes.
  • Stir in chopped fresh parsley. Sprinkle with lemon juice, to taste. Mix well. Pour mushroom-lemon mixture over cooked fish. Serve hot.

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