Roasted Lemon Sole with Butter Bean Mash

2014-03-18
  • Servings : 4
  • Prep Time : 5m
  • Cook Time : 15m
  • Ready In : 25m

We all enjoy the ‘big five’ aka the popular fish.. cod, tuna, haddock, salmon and prawns, but there are lots of other species available that taste just as good!

 

Having posted recipes for Tuna Frittatas, Salmon Fish Cakes, Crushed Ryvita & Greek Yoghurt Salmon, Salmon Pate and Prawn Tagliatelle, I thought it was time to go a little ‘exotic’ by using a fish that I’ve never cooked with before.. lemon sole!

 

I want to say a big thank you to Sainsbury’s who challenged me to #SwitchTheFish with their Fish With Thought campaign, and I couldn’t wait to share this super easy and delicious recipe with you.. delicately flavoured lemon sole cooked perfectly with cherry tomatoes and olives and served with a creamy mash.

 

Fish is a great source of protein and lemon sole is relatively low in both fat and calories. We should all eat more fish (at least 2 portions a week, one of which is oily e.g. salmon/mackerel), as a part of the heart healthy ‘Mediterranean diet’ and this recipe makes it easy.. it counts towards 2 of your 5 a day too!

 

Ingredients

  • 4 whole lemon sole*
  • 2 lemons, 1 sliced, 1 zested & juiced
  • 335g pack cherry tomatoes, halved
  • 185g jar pitted black olives, drained
  • Few sprigs of rosemary
  • 2 tbsp olive oil
  • 2 x 410g butter beans, drained

*I asked the fishmonger to remove the heads from my fish!

 

roasted-lemon-sole-with-butter-bean-mash

 

Method

Step 1

Preheat your oven to 180 degrees C (fan 160 degrees C or gas 4). Put the fish on a large, lightly greased baking tray and cut four slashes on the top of each one (skin side up).

Step 2

Add the sliced lemon, tomatoes, olives, most of the rosemary sprigs, and drizzle with 1 tablespoon of the oil. Season with pepper and roast for 10-15 minutes, until the fish is cooked and the skin is crisp.

Step 3

Meanwhile, in a large pan, heat the remaining olive oil over a medium heat. Chop the remaining rosemary leaves, add to the pan and cook for 30 seconds. Stir through the butter beans, 50ml hot water, and the lemon zest and juice. Cook for 2-3 minutes, until warm then crush using a potato masher. Optional - I added some extra light mayo for a touch of extra creaminess!

Step 4

Season the butter beans with black pepper and serve with the roasted sole*. Optional - serve with lightly boiled asparagus & enjoy!

*NB this fish contains bones so you will have to debone it first! Any large pan will do to make this dish.

 

roasted-lemon-sole-with-butter-bean-mash

 

UPDATE: Thank you to everyone who sends me pictures of my recipes on Twitter & Facebook – here are a selection!!

Lemon sole

 

*I was provided with a voucher to purchase the fish for this recipe. I do not promote products mentioned over others. Please read my disclaimer page for more information.

Category: Product #: Regular price:$ (Sale ends ) Available from: Condition: Good ! Order now!
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Nutritional Info

This information is per serving.

  • Calories

    370Kcal
  • Carbs

    19g
  • Protein

    28g
  • Fat

    12g

Recipe Comments

Comments (4)

  1. posted by Sofie on March 19, 2014

    Yum! That looks very delicious. Never cooked lemon sole so I think it’s about time to give it a go x

      Reply
  2. posted by Lucy on March 19, 2014

    This is exactly what I’ve been wanting to make! I wanted to follow a recipe 1st time and couldn’t find one that was quite what I wanted but this is it! Thanks 🙂

      Reply

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