HIGHLIGHTS

Close
Grocery Coupons

Grocery Coupons

Members can print free savings coupons

Brain Health Center

Brain Health Center

Learn how to live smart and stay sharp

Amazon Kindle

Amazon Kindle

Members save on e-
readers and tablets

Caring for loved ones?

Caring for loved ones?

Find the resources you need

Contests and
Sweeps

Safe Driving in 2014 Sweepstakes

Learn how AARP Driver Safety can help you stay safe—and enter for a chance to win $1,000. See official rules. 

Most Popular
Articles

Viewed

Nothing has been viewed

The Nicest Tray-Baked Lemon Sole Recipe

Cookstr
Course: Main Course
Total Time: Under 30 Minutes
Skill Level: Easy
Cost: Moderate
  • Print
  • Bookmark
  • Recommend
The Nicest Tray-Baked Lemon Sole

Photo by: David Loftus

This recipe can be applied to any size of flat fish. Out of all the soles, lemon sole is the most widely available and generally good value for money. This method of cooking is really simple. Not only does it give you a really clean-tasting fish but it also gives you a juicy, chunky sauce with the added benefit of all the natural fish juices and olive oil. It’s really quick and easy and I would recommend serving the whole tray at the table with a big bowl of new potatoes, a mixed salad and some crisp white wine.

Yield: Serves 4

INGREDIENTS
  • 4 whole lemon soles
  • 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 (scallions), 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 (pitted) and chopped
  • A handful of fresh flat-leaf parsley, finely chopped

Directions

This is really simple. First of all give your fish a wash, then with a sharp knife score across each fish down to the bone at 2.5cm/1 inch intervals on both sides. This allows flavour to penetrate the fish and lets the fish’s juices come out.

Preheat the oven to 200ºC/400ºF/gas 6. 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. Loosen with a couple of good tablespoons of extra virgin olive oil and mix well, then spread over the bottom of a large roasting tray. Use one that will fit all 4 fish quite snugly (or you can use two smaller trays). Place the fish on top – top to tail.

Now add the olives, parsley, juice and zest of the second lemon to the bowl that the tomatoes were in. Loosen with a little olive oil and then divide this mixture between the fish, placing an equal amount on the centre of each. Cook in the preheated oven 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 them to rest for 3 or 4 minutes while you get your guests round the table, serve them some wine and dress your salad. Then you can come back to the fish. Divide them up at the table on to 4 plates, making sure that everyone gets some tomatoes and juice spooned over the top of the fish. Lovely!


© 2004 Jamie Oliver

Editor's Note

A handful is equivalent to ¼ cup.

NUTRITIONAL INFORMATION

Nutrients per serving (% daily value)

Nutritional information includes 1/8 teaspoon of added salt per serving, four 16oz whole lemon soles, and 3 tablespoons of olive oil.

543kcal (27%)
165mg (17%)
23mg (39%)
83mcg RAE (3%)
1816mg
159mg
87g
2g
3g
7g
218mg (73%)
803mg (33%)
3g (15%)
17g (26%)
4mg (19%)
FROM THE KITCHEN OF...

Discounts & Benefits

From companies that meet the high standards of service and quality set by AARP.

Denny's Ranchero Tilapia

Members save 15% all day, every day when dining at participating Denny's restaurants.

Dunkin Donuts

Members get a FREE Donut with purchase of a L or XL beverage at Dunkin' Donuts.

Woman holding smartphone in city, Google map tool

Members can locate discounts via the AARP® Member Advantages Offer Finder mobile app.

Member Benefits

Join or renew today! Members receive exclusive member benefits & affect social change.