Traditional recipes

Crispy skin lemon sole


Crispy skin lemon sole

With minty grilled courgettes & marinated artichokes

With minty grilled courgettes & marinated artichokes

Serves 2

Cooks In20 minutes

DifficultyNot too tricky

Nutrition per serving
  • Calories 309 15%

  • Fat 13.6g 19%

  • Saturates 2g 10%

  • Sugars 3.7g 4%

  • Salt 2.8g 47%

  • Protein 38.8g 78%

  • Carbs 5.9g 2%

  • Fibre 3.3g -

Of an adult's reference intake

Ingredients

  • ½ x 280 g jar of artichoke hearts in oil
  • 2 mixed-colour courgettes
  • 1 bunch of fresh mint , (30g)
  • 2 x 200 g sides of flat white fish , such as lemon sole, skin on, scaled, from sustainable sources
  • 1-2 fresh mixed-colour chillies

Recipe From

5 Ingredients – Quick & Easy Food

By Jamie Oliver

Method

  1. Preheat the grill to high.
  2. Scoop out the artichokes, halve lengthways and place in a large non-stick ovenproof frying pan on a medium heat with 1 tablespoon of oil from their jar.
  3. Quarter the courgettes lengthways, cut out the core, slice them at an angle the same size as the artichokes and add to the pan. Cook for 10 minutes, stirring regularly.
  4. Finely slice the top leafy half of the mint, tossing half into the pan with a splash of water.
  5. Rub the sole with a little olive oil, sea salt and black pepper, then lay skin side up on the veg.
  6. Place the pan directly under the grill for 7 to 10 minutes, or until the skin is wonderfully crisp – keep an eye on it!
  7. Meanwhile, finely slice the chillies, mix as much as you dare with the remaining mint, 2 tablespoons of red wine vinegar and 1 tablespoon of extra virgin olive oil, then taste and season to perfection.
  8. Plate up the veg and sole, pulling back half the crispy skin to expose the fish, then drizzle over the chilli mint dressing.

Watch the video: Gordon Ramsays Top 5 Fish Recipes (October 2020).