MEDITERRANEAN FISH RECIPES BAKED 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

BAKED FISH RECIPE WITH TOMATO SAUCE | JAMIE OLIVER RECIPES



Baked fish recipe with tomato sauce | Jamie Oliver recipes image

This delicate white baked fish in a gorgeous Italian-style sauce is simple and mega tasty.

Total Time 1 hours 5 minutes

Yield 4

Number Of Ingredients 9

3 cloves of garlic
1 bunch of fresh basil
olive oil
1 fresh red chilli
2x 400 g tins of quality plum tomatoes
red wine vinegar
4x 150 g white fish fillets such as coley, whiting, pollock, skin off, pin-boned, from sustainable sources, ask your fishmonger
1 handful of black olives (stone in)
1 tablespoon capers

Steps:

    1. To make the sauce, peel and finely slice the garlic cloves. Pick the basil leaves and finely slice the stalks.
    2. Heat a good couple of lugs of oil in a large pan over medium heat, add the garlic and basil stalks. Pierce the chilli once with a knife so it doesn’t explode when frying, then add to the pan. Fry gently until the garlic is soft but not coloured, stirring occasionally.
    3. Add the tomatoes and season lightly with sea salt and black pepper, then simmer gently over a low heat for 30 minutes, or until thickened and slightly reduced.
    4. When the time's up, remove the chilli, and break up the tomatoes with the back of a spoon. Taste and adjust the seasoning, if needed, then add a tiny swig of red wine vinegar to give it a little twang.
    5. Preheat the oven to 220°C/425°F/gas 7.
    6. Pour the tomato sauce into a 20cm x 30cm roasting tray. Season the fish fillets on both sides with a little salt and pepper, then place on top of the sauce.
    7. Squash the olives, using the base of a jar or something heavy, and remove the stones. Sprinkle into the tray, along with the capers and most of the basil leaves over the fish.
    8. Cook in the oven for around 15 minutes or until the fish is cooked through – check by cutting into the thickest part of one or two of the fillets; they should be pearly white and not transparent.
    9. Scatter over the remaining basil leaves. Lovely served with new potatoes and a green salad.

Nutrition Facts : Calories 257 calories, FatContent 12.2 g fat, SaturatedFatContent 1.7 g saturated fat, ProteinContent 30.1 g protein, CarbohydrateContent 7 g carbohydrate, SugarContent 5.7 g sugar, SodiumContent 1.4 g salt, FiberContent 1.8 g fibre

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