Tray-baked lemon sole

A foolproof way to cook this widely available flat fish, it will retain all its flavour and moisture wrapped and baked in foil.

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Nutrition (per portion)

Calories265
Total Fat14g

Saturated Fat

2g
Total Carbohydrate0

Sugars

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Pan fried lemon sole

Serves: 1

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Ingredients

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Method

  1. Preheat oven to gas mark 5/190°C (170°C in a fan oven). Wash fish in cold water and pat dry. Lay a large sheet of foil in a roasting tray, so draping over edge.
  2. Sit fish on foil, drizzle over olive oil and season with sea salt and freshly ground black pepper. Pull edges of foil loosely together and seal.
  3. Put in oven and cook for about 15-20 mins. To test if fish is cooked, poke a knife into thickest part of fish, if cooked, flesh should come away effortlessly from bone. Remove and leave to rest for 5 mins. Then open foil and sprinkle with sea salt and freshly ground black pepper. Sprinkle with parsley, to serve, plus a squeeze of lemon, if you wish. Delicious served with some new potatoes or Jersey Royals.
  4. Other whole flat fish that can be cooked like this include Dover sole, plaice and dab.

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