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 winner in every sense to me.
Note: Fish like sole fillets needs very little cooking. To make sure that I don't over-cook 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 pre-heated oven for no more than 2 minutes.
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
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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