Roasted Lemon Sole with Butter Bean Mash

Roasted Lemon Sole with Butter Bean Mash

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 and Salmon Pate, 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!

 

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

 

 

Roasted Lemon Sole & Butter Bean Mash

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

Instructions

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

Notes

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

Serves 4.

Nutrition Facts

Amount Per Serving

Calories 370

% Daily Value

Total Fat 12 g

18%

Total Carbohydrates 19 g

6%

Protein 28 g

56%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

4 Comments

  1. March 19, 2014 / 8:41 am

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

  2. Lucy
    March 19, 2014 / 9:26 pm

    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 🙂

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