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Baked lemon sole – light and healthy

April 17, 2014 9:00 am

 This was such a delicious recipe and so light. It is perfect for a Summers day and even good enough for a dinner party.  I always used to shy away from having tomatoes with fish but have gradually come to realise they make an excellent combination.

I found this recipe in my Billingsgate Market Cookbook.  I bought it in a Charity Shop for just £5, an absolute steal.  Not only include fantastic recipes, all fish of course, but also tips on how to prepare the fish – filleting, preparing squid etc.  It is one of the few cookery books I have actually read from cover to cover!

This recipe is simplicity itself. It takes barely 20 minutes from start to finish and is absolutely gorgeous.

Here it is:

Lemon Sole with Roast Tomato, Basil and Parmesan     Serves 2

• 2 small lemon sole, whole, filleted (ask your fishmonger to do this)
• salt and freshly ground pepper
• 4 small tomatoes, halved
• 1 tbsp pine nuts
• 1 tbsp extra virgin olive oil
• 1 tbsp freshly grated Parmesan cheese
• 1 tbsp freshly shredded basil
• 1 tbsp balsamic vinegar

1. Heat the oven to 200C/180C fan/gas 6
2. Skin the fish and lightly season on the skinned side.  Fold the fillets into three to make small parcels.
3. Transfer the fish to an oven-to table dish and tuck the tomatoes around the sides. Sprinkle the fish with the olive oil, pine nuts, Parmesan and a little black pepper.
4. Roast in the oven for 10 to 12 minutes until the tomatoes are beginning to soften but not break up and the fish is cooked through.
5. Sprinkle the top with the basil and balsamic vinegar and serve straight from the dish.

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Posted by lynnrigby

Categories: Fish

Tags: baked lemon sole, basil, Light and healthy fish recipe, Parmesan, pine nuts

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