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LEMON SOLE

( Microstomus kitt )

Right-eyed flat fish which live in shallow water or close to the sea floor, where is burrow into sandy or muddy bottoms

RECIPES

#kidscorner

Oven-Baked Whole Lemon Sole

  • 1 whole lemon sole
  • 1tbsp olive oil
  • handful of flat-leaf parsley, finely chopped
  • lemon wedges, to serve
Easy peasy

Baked Whole Lemon Sole

  • 4 whole lemon sole
  • 1 bunch spring onions , trimmed and finely sliced
  • 1 tbsp balsamic vinegar
  • sea salt
  • freshly ground black pepper
  • 2 lemons , zest of, halved
  • extra virgin olive oil
  • 1 handful black olives , destoned and chopped
  • 1 handful fresh flat-leaf parsley , finely chopped
  • 2 handfuls red and yellow cherry tomatoes , halved
  • 4 cloves garlic , peeled and finely sliced
  • 1 handful fresh oregano or basil , leaves picked
Instructions

EASY PEASY

  1. Preheat oven to 180°C. Wash fish in cold water and pat dry. Lay a large sheet of foil in a roasting tray, so draping over edge
  2. Sit fish on foil, drizzle over olive oil and season with sea salt and freshly ground black pepper. Pull edges of foil loosely together and seal
  3.  Put in the oven and cook for about 15-20 mins. To test if the lemon sole is cooked, poke a knife into thickest part of fish. If cooked, flesh
    should come away effortlessly from bone. Remove and leave to rest for 5 mins, then open foil and sprinkle with sea salt and freshly ground
    black pepper. Sprinkle with parsley, to serve, plus a squeeze of lemon, if you wish. Delicious served with some new potatoes

INSTRUCTIONS

  1. Give your fish a wash, then with a knife score across each fish down to the bone at 2.5cm intervals on both sides. This allows flavour to
    penetrate the fish and lets the fish’s juices come out
  2. Preheat the oven to 200º. In a bowl add the tomatoes, garlic, oregano or basil, spring onions, balsamic vinegar, a pinch of sea salt and
    pepper and the zest and juice of 1 lemon to it. Loosen with a couple of good tablespoons of extra virgin olive oil and mix well, then spread
    over the bottom of a large roasting tray. Use one that will fit all 4 fish quite snugly (or you can use two smaller trays). Place the fish on top –
    top to tail
  3. Add the olives, parsley, juice and zest of the second lemon to the bowl that the tomatoes were in. Loosen with a little olive oil and then
    divide this mixture between the fish, placing an equal amount on the centre of each. Cook in the preheated oven for 12 to 15 mins,
    depending on the size of the fish. To check whether they’re done, take the tip of a knife and push it into the thickest part of the fish. When
    done, the flesh will easily pull away from the bone
  4. Once cooked, remove the fish from the oven and allow them to rest for 3 or 4 mins
About us
Flanagan's has been supplying quality seafood to hotels, restaurants and the general public in Waterford and beyond for over a hundred years
Contact us
Retail Shop

Ardkeen Shopping Centre

Dunmore Road

Waterford

(051) 871 713

Factory Shop

Unit 603 Northern Extension

Industrial Park,Cleaboy Road

Waterford

X91 V389

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