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Lemon Sole with Herbs

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.




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.


Fat :  42.3 gFibre : 0.3 g
Iron : 0.67 mgSugar : 0.07 g
Calcium : 10.61 mgSodium : 838.26 mg
Potassium : 47.53 mgCalories: 382.74 kcal
Protein : 1.15 gVitamin A : 340.51 IU
Vitamin C : 5.47 gCarbohydrates : 0.26 g
Saturated Fat : 5.84 gCholesterol : 2 mg
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