Try this delicious healthy option of baked sole and lemon sauce for a tasty weekday lunch.

Ingredients for Baked Sole and Lemon Sauce

baked sole and vegetables on plate
  • 2 fillets of Yellow-fin or Dover Sole
  • 1 tablespoon chopped parsley
  • Zest of one lemon
  • 1 ounce of flour
  • 1 egg white
  • Salt and pepper

For the sauce:

  • Juice of half a lemon
  • 1 tablespoon of chopped parsley
  • 1 tablespoon of white wine vinegar
  • 1 cup of water
  • 1 fish stock cube
  • 1 tablespoon of thickener (cornflour)

How to Cook Baked Sole Fillets and Lemon Sauce

  1. Dust the sole fillets in flour.
  2. Dip each fillet in beaten egg white and sprinkle with the lemon zest and parsley.
  3. Place a sheet of greased baking paper in a shallow oven pan.
  4. Place the sole fillets on the paper and bake for 20 minutes in a pre-heated oven at 22°C (gas mark 7).
  5. While the fish is baking prepare the sauce by mixing all the ingredients (except the thickener) in a saucepan. Bring to the boil, stirring all the while, then reduce heat and stir in the thickener.

Serving Suggestions

Serve with seasonal cooked vegetables, such as: fresh new potatoes, green peas (or asparagus), button mushrooms and mini plum tomatoes.

Other recipes to try: Shepherd's Pie | Welsh Lamb Stew | Recipe Index

Recipe by D.L. Benney (Falmouth, Cornwall)

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