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| Estimated Times |
Preparation time: 25
Cooking time: 20
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Ingredients
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servings
| 500 | g | Lemon sole fillets |
| 4 | tbsp | Olive oil ~54.6 g |
| 2 | tsp | Sea salt ~11 g |
| 4 | pinch | Black Pepper ~1.5 g |
| 4 | pcs. | Tomato ~500 g |
| 1 | clove(s) | Garlic ~3 g |
| 1 | pcs. | Orange ~200 g |
| 0.5 | bunch | Fresh basil ~10 g |
| 200 | g | Fresh pasta |
| 1 | pcs. | Endive (frisee) ~130 g |
| 1 | pcs. | Cucumber ~300 g |
| 1 | pcs. | Red bell pepper ~120 g |
| 1 | pcs. | Green bell pepper ~120 g |
| 1 | can(s) | Corn ~285 g |
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Directions
Preheat the oven to 200ºC/fan oven 175ºC.
Loosely roll the lemon sole fillets and lay them in an ovenproof dish. Brush the fish with 1/4 of the oil and season with salt and pepper.
Bake the lemon sole in the oven for 35 mins.
Cut the stalks off the tomatoes and cut a small cross in the skin on top.
Place the tomatoes in boiling water for 5 secs. and cool immediately under cold water.
Remove the skin from the tomatoes and cut each tomato into eighths.
Finely chop the garlic and simmer with the tomatoes in 3/4 of the oil over medium heat for 4 mins.
Add the orange juice and coarsely chopped basil and leave the sauce to simmer for a further 3 mins.
Shred the lettuce and dice the pepper and cucumber. Place in a bowl and add the sweetcorn.
Season the sauce with salt. Pour half of the sauce over the fish. Serve the rest of the sauce in a warmed bowl to pour over the pasta at the table.
Serve with fresh pasta and a large bowl of salad.
Tip
Instead of lemon sole, you can use fillet of cod, pollack, haddock, hake, plaice, dab, torbay sole, flounder, catfish, monkfish, halibut or redfish.
Nutritional data
570 Kcal Per Serving
F: 18 g, P: 33 g, C: 72 g, DF: 8 g
2,278 Kcal (94 Kcal/100 g)
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