This Jamie Oliver The Nicest Tray-Baked Lemon Sole is a light and flavorful recipe, which uses lemon sole and cherry tomatoes. It’s a restaurant-quality dish, ready in about 35 minutes.
Jamie Oliver The Nicest Tray-Baked Lemon Sole 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, 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 and chopped
- A handful of fresh flat-leaf parsley, finely chopped
How To Make Jamie Oliver The Nicest Tray-Baked Lemon Sole
- Prep the fish: Wash each lemon sole and score both sides down to the bone at 2.5cm intervals to allow the flavor to absorb.
- Preheat oven and prep veggies: Preheat the oven to 200°C/400°F/gas 6. In a large bowl, mix cherry tomatoes, garlic, oregano or basil, spring onions, balsamic vinegar, a pinch of salt and pepper, and zest and juice of 1 lemon. Add 2 tablespoons of olive oil and mix well.
- Assemble in tray: Spread the tomato mixture over the bottom of a large roasting tray. Arrange the fish on top, head-to-tail.
- Add olive-herb topping: In the same bowl, mix the olives, parsley, zest and juice of the second lemon, and a bit more olive oil. Spoon this evenly over the center of each fish.
- Bake the fish: Roast in the oven for 12 to 15 minutes, depending on the size of the fish. To check doneness, insert a knife into the thickest part—if the flesh flakes easily, it’s ready.
- Rest and serve: Let rest for 3–4 minutes before serving. Plate with spoonfuls of the tomato mixture and juices.
Recipe Tips
- Can I use other fish for this recipe? Yes, any flat fish like plaice or flounder works well.
- How to know when lemon sole is cooked: The flesh should flake away easily from the bone.
- Can I prep this ahead of time? You can prep the tomato mixture and fish, but bake just before serving.
- Best tray size to use: Choose one large enough to fit all 4 fish snugly, or use two smaller trays.
- How to enhance the flavor: Add a splash of white wine to the tray before baking.
What To Serve With Tray-Baked Lemon Sole
Serve this dish with simple, fresh sides:
- New potatoes with butter or olive oil
- Mixed green salad
- Crusty bread to soak up the juices
- Steamed green beans or asparagus
- A chilled glass of white wine
How To Store Lemon Sole
Refrigerate: Store leftovers in an airtight container for up to 2 days.
Reheat: Gently reheat in a low oven or microwave until warmed through.
Freeze: Not recommended, as the texture of cooked fish may change.
Lemon Sole Nutrition Facts
Calories: 366 per serving
Fat: 13.6g
Saturates: 3.1g
Carbohydrates: 5.2g
Sugars: 3.5g
Fibre: 1.5g
Protein: 55.5g
Salt: 1.5g
FAQs
Can I use frozen lemon sole?
Yes, just make sure it’s fully thawed and patted dry before baking.
What herbs go best with lemon sole?
Fresh oregano, basil, parsley, and thyme all pair beautifully.
Can I cook this without tomatoes?
Yes, replace them with sliced peppers or courgettes for a different twist.
How long should fish rest after baking?
Let it rest for 3 to 4 minutes to absorb juices before serving.
Jamie Oliver The Nicest Tray-Baked Lemon Sole
Description
A flavorful tray-bake fish recipe with lemon sole and Mediterranean veggies, perfect for an easy yet elegant dinner.
Ingredients
Instructions
- Wash and score the fish. Preheat oven to 200°C/400°F.
- Mix tomatoes, garlic, herbs, spring onions, vinegar, 1 lemon’s zest and juice, olive oil, salt, and pepper. Spread in roasting tray.
- Place fish over tomatoes. Mix olives, parsley, second lemon’s zest and juice, olive oil. Spoon on top of each fish.
- Bake for 12–15 minutes until the flesh flakes easily.
- Rest for 3–4 minutes. Serve with tomato mixture spooned over top.
Notes
- This method works with any flat fish. Serve straight from the tray with salad, potatoes, and a crisp white wine for a perfect dinner.
