Lemon Sole With Capers And Mushy Peas

lemon sole with capers.


Light, tasty and healthy - lemon sole with capers and mushy peas.

Lemon sole, native to Northern Europe, is a delicate type of flatfish. It's a favourite fish of mine and I often use it in my work as a chef.

You can use other types of sole or flounder fillets for this tasty and healthy dish.

I've chosen to serve the fish with oven-roasted tomatoes and my version of mushy green peas.

Tomatoes are healthier when cooked as it releases more lycopene, a cancer-fighting antioxidant, and even more so with some added extra virgin olive oil.

Green peas are high in fibre, protein, vitamins, minerals and lutein. They are loaded with antioxidants and anti-inflammatory nutrients.

I always have peas in my freezer. When I don't feel like spending too much time cooking, I whip up a super-quick soup with a mix of green peas, ground ginger, black pepper, salt and either kale, spinach or broccoli. 

It doesn't take that much longer to cook this lemon sole with capers and mushy peas to be honest. So it's a winner in every sense to me.

Note: Fish like sole fillets need very little cooking. To make sure that I don't overcook the fish, I flash-fry the fillets two at a time and then place them on a baking tray covered with parchment/baking paper. Once all the fish has been fried, I place the tray in a preheated oven for no more than 2 minutes. 

Lemon Sole With Capers

For 4 people:

16-20 small ripe tomatoes

a drizzle of extra virgin olive oil

400g, 14oz, 2 1/2 cups, frozen peas

1 tablespoon butter

1 teaspoon sea salt

1/2 teaspoon black pepper

4 lemon sole fillets (or any other type of sole, or use flounder)

1 tablespoon extra virgin olive oil

1 tablespoon butter

2 tablespoons capers

2 spring onions (scallions), chopped

juice of half a lemon

lemon slices to serve

  1. Preheat the oven to 200C/fan180C/400F/gas mark 6. Place the tomatoes in an oven-proof dish, drizzle over a little olive oil and place the tomatoes in the oven for 10 minutes.
  2. While the tomatoes are in the oven, place the peas in a pot over a high heat and pour over enough water (preferably hot from a kettle) to just cover the peas.
  3. Cover the pot with a lid, and as soon as the water starts to boil, turn off the heat and drain the peas in a colander. Return the peas to the pot, add the butter, salt and pepper and use a potato masher to lightly crush the peas. Cover the pot with a lid to keep it warm.
  4. Cover a baking tray with parchment (baking) paper. Add the butter and olive oil to a frying pan over a medium-high heat. When the butter starts to brown, add two fish fillets to the pan and fry for about half a minute before turning them over. Fry for another half a minute and then transfer the fish fillets to the baking tray. Repeat with the remaining fillets.
  5. Season the fish with some salt and black pepper and place the baking tray in the oven and cook for 2 minutes.
  6. Add the capers, spring onion and lemon juice to the frying pan and quickly heat it through. 

Divide the mushy peas and tomatoes between four plates, add a sole fillet and top each fish with some of the caper mix. Serve with extra lemon slices.


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A Tasty & Easy Way to Healthy Eating

A Tasty & Easy Way to Healthy Eating

This ebook is filled with a combination of healthy ingredients, lots of flavour and a quick way from stove to plate. A combination to make it as easy and tasty as possible for you to have a healthy diet.