Compressed fish with thought 1500
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  • A little butter or 1 tsp olive oil
  • 520 g lemon sole fillet
  • 4 tbsp breadcrumbs
  • handful fresh flat-leaf parsley, finely chopped
  • 1 lemon, zested
  • 1 tbsp grated cheddar
  • 500 g new potatoes to serve
  • Steamed green vegetables, to serve
  • Lemon, to serve, optional


  1. 1

    Preheat the oven to 190°C, fan 170°C, gas 5.

  2. 2

    Rub a little bit of butter or oil over a baking tray. Rest the lemon sole fillets skin-side down on the tray and check them for any bones.

  3. 3

    In a small bowl, mix together the breadcrumbs, chopped parsley, lemon zest and cheddar.

  4. 4

    Sprinkle this mixture over the fish and roast in the oven for 10 mins until the topping is golden and the fish is cooked.

  5. 5

    Meanwhile, bring a little water to the boil, add the potatoes and boil until just tender.

  6. 6

    If you have a steamer, put it on top of the potatoes and steam the beans until tender.

  7. 7

    As your children grow up start to let them serve themselves with vegetables. They love to do this. They may also like to squeeze lemon over the fish.

Nutritional Details

Each serving provides
  • Energy 2240kj 535kcal 27%
  • Fat 9.4g 13%
  • Saturates 2.2g 11%
  • Sugars 5.0g 6%
  • Salt 1.1g 18%

% of the Reference Intakes

Typical values per 100g: Energy 356kj/85kcal

Each serving provides

52.1g carbohydrate 7.3g fibre 57.1g protein

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