Find me on Google+
 
There's nothing like a nice bit of Lemon Sole, especially when it's been freshly caught the night before. These two fish was caught by a fisherman named Gary Haggis off the coast of Essex, and very fine fish they were too.

I decided to bake them, and in an ad lib riff off a Jamie recipe, I baked them on a bed of red and yellow peppers, fennel, onions, 2 sprigs of thyme and a vine tomato chopped into quarters, with the juice of half a lemon.

To soften the vegetables I pre-baked them in 2 tablespoons of virgin olive oil for 30 mins at 160 C, so the peppers, fennel, onion, thyme sprig with leaves stripped off and sprinkled, juice of half a lemon and 1 vine tomato 

For the fish, I slit the skin on the top about every 3 cm with a really sharp knife, right down to the bone which lets all the flavours flood in. Then I smeared the sole with olive oil, the juice of the other half of my lemon, and finely chopped garlic, sprinkled the curly parsley and  baked at 200C for 15 minutes. When it comes out of the oven, to make sure the fish is done you check that the flesh comes easily from the bone with a knife. If it does, then leave for a few minutes to rest.

Gorgeous lemon sole. The picture is the Before, the After I forgot to take, I was too hungry.


Before...

Ingredients for baked lemon sole on Mediterranean vegetables (for two people)

2 lemon sole
1 lemon
2 cloves of garlic
2 decent sized vine tomatoes (cherry ones would work too)
1 medium onion, roughly chopped
1 bulb of fennel roughly chopped
1 red and 1 yellow pepper roughly chopped
virgin olive oil
2 sprigs of thyme
2 sprigs of curly parsley
salt, pepper

Oven: 160C for the pre-baking, 200C for the fish
 


Comments




Leave a Reply