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Herb-crusted lemon sole fillets with provençale sauce


Herb crusted lemon sole recipe image
Serves:
4
Time:
30 min



These delicious fish fillets are coated with herby breadcrumbs and served with a simple tomato and olive sauce.


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Each serving contains:

LOW
SALT
1.1

LOW
SUGAR
9.6

LOW
SAT
1.6

LOW
FAT
9.4


Contains allergens

Ingredients

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Main Ingredients
  • 4 lemon sole fillets, weighing about 150g (5-6oz) each, or other white fish
  • 1 small egg white
  • 4 small slices of wholemeal bread
  • 1tbsp chopped fresh marjoram or 1tsp dried marjoram
  • 1tsp olive oil
  • 1 clove garlic, crushed
  • 1 small onion, finely chopped
  • 5 medium tomatoes, roughly chopped
  • 50g black olives in brine, drained and halved
  • A few fresh basil leaves (optional)
  • Black pepper
Serve with
  • 700g new potatoes
  • 320g green beans

Method

  1. Preheat the oven to 180°C (160°C for fan-assisted ovens) or gas mark 5.

  2. Make breadcrumbs by placing the bread in a food processor or blender and whizzing till fine. Add the fresh herbs and repeat.

  3. Pour the egg white on a plate and the breadcrumbs on another plate.

  4. Dip each fillet in the egg white on both sides then place in the breadcrumbs, patting the crumbs down on both sides.

  5. Place the fish on a lightly greased baking tray.

  6. Bake for 15-20 minutes until the fish is cooked through and flakes easily when a knife is inserted.

  7. Meanwhile heat the olive oil in a non-stick pan and add the onion and garlic. Fry over a medium heat for 4-5 minutes before adding the tomatoes and any juice. Add the olives and basil.

  8. Cook the mixture over a medium heat, stirring frequently for 10 minutes.

  9. At the same time, boil the potatoes in unsalted water until just tender and steam or boil the green beans.

  10. When the fish is cooked, remove from the oven and serve with the provençale sauce.



Nutritional information

Nutrient Per 100g Per 524g portion
Energy 75 kcal (314 kJ) 418 kcal (1,749 kJ)
Protein 6.3 35.3
Carbohydrate 8.6 48.3
(of which sugars) 1.7 9.6
Fat 1.7 9.4
(of which saturates) 0.3 1.6
Fibre 1.9 10.6
Sodium 0.1 0.5
Salt 0.2 1.2
* Analysed with lemon sole, potatoes and green beans

Allergy advice

Contains: fish, eggs, wheat (gluten) in the bread.


Food safety tips

Use separate chopping boards, knives, plates etc. for preparing raw fish. Make sure that the fish is cooked until steaming hot all the way through and the colour and texture has changed.