One serving of lemon sole will meet almost half of an adult’s daily requirement for protein, while also being low in calories. It is also a good source of B vitamins.
SERVES 4
PREP TIME 10 MINS
COOK TIME 20 MINS
Recipe Ingredients:
| 3 tbsp extra virgin olive oil |
| 1 tbsp white wine vinegar |
| 1 tsp Dijon mustard |
| 1 small handful fresh mixed herbs, such as parsley, thyme and dill |
| Salt and freshly ground black pepper |
| 4 fillet lemon sole fillets or other flatfish fillets, such as plaice or brill, about 175 g each |
Recipe Methods:
| 1 Preheat the oven to 200°C (400°F/Gas 6). To make the dressing, whisk together the oil and vinegar in a jug. Add the mustard and herbs, and mix well. Season well with salt and black pepper, and mix again. |
| 2 Lay out the fish in a roasting tin, then cover with about 5 mm (1/4 in) water. Season well with salt and black pepper. Bake in the oven for 15-20 minutes, until the fish is cooked through and the water has almost evaporated. |
| 3 Using a fish slice or spatula, carefully lift the fish onto a serving dish or individual plates. Spoon over some of the herb dressing. Serve hot with sautéed potatoes and broccoli. |
NUTRITIONAL INFORMATION (per recipe)
| Fat : 42.3 g | Fibre : 0.3 g |
| Iron : 0.67 mg | Sugar : 0.07 g |
| Calcium : 10.61 mg | Sodium : 838.26 mg |
| Potassium : 47.53 mg | Calories: 382.74 kcal |
| Protein : 1.15 g | Vitamin A : 340.51 IU |
| Vitamin C : 5.47 g | Carbohydrates : 0.26 g |
| Saturated Fat : 5.84 g | Cholesterol : 2 mg |