Baked Lemon Sole

Baked Lemon Sole

4 lemon sole
2 handfuls of red and yellow cherry tomatoes, halved
4 cloves of garlic, peeled and finely sliced
a handful of fresh oregano or basil, leaves picked
a bunch of spring onions, trimmed and finely sliced
1 tablespoon balsamic vinegar
sea salt and freshly ground black pepper
2 lemons, zested and halved
extra virgin olive oil
a handful of black olives, destoned and chopped
a handful of fresh flat-leaf parsley, fine

This method of cooking is really quick and easy and I would recommend serving the whole tray at the table with a big bowl of new potatoes and a mixed salad .

1. With a sharp knife score across each fish down to the bone at 2.5cm intervals on both sides. This allows flavour to penetrate the fish and lets the fish’s juices come out.
2. Preheat the oven to 200ºC. Get yourself a bowl and add the tomatoes, garlic, oregano or basil, spring onions, balsamic vinegar, a pinch of salt and pepper and the zest and juice of 1 lemon to it. Mix with a couple of good tablespoons of extra virgin olive oil and mix well
3. Spread over the bottom of a large roasting tray that will fit all 4 fish quite snugly, place the fish on top – top to tail.
4. Combine the olives, parsley, juice and zest of the second lemon with a little olive oil and then divide this mixture between the fish, placing an equal amount on the centre of each.
5. Bake for 12 to 15 minutes, depending on the size of the fish. To check whether they’re done, take the tip of a knife and push it into the thickest part of the fish. When done, the flesh will easily pull away from the bone. Once cooked, remove the fish from the oven and allow to rest for 3 or 4 minutes.

Serves 4

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Midwest Foods Dubbo