Tomato, green bean and lemon sole tray bake

We had a lovely afternoon with some of Kipper’s friends in the Fitzwilliam museum and the extremely soggy Lammas Land playground (in the rain). Seriously, it was so soggy we saw a puddle that had DUCKS swimming in it. Didn’t seem to deter the kiddos, mind. Kipper didn’t even complain too much when she slid down a slide and soaked her jeans right through. Oops.

Anyway, as a result of all this dedication to playing, whatever the weather, we got home late and I needed something quick and tasty (and warming!) to whip up for dinner. Fortunately, we had some lemon sole fillets in the fridge, so combining them with other quick-cooking ingredients meant that dinner time wasn’t postponed by too long. 

Following the success of my fish and spring vegetable tray bake a while ago, I decided to have another bash at the genre. It’s certainly an easy way to make a quick, no-fuss, all-in-one dinner. Maximum yum, minimum washing up. Ideal.

This recipe also enabled me to use up a whole selection of odds and ends that were lurking in the fridge. The amounts given below reflect this. So, don’t get too obsessed with measuring out quantities, just use what you have (within reason!). A few more spring onions or cherry tomatoes would have been lovely, a few less wouldn’t have been a disaster. Similarly, there were enough beans, but had there been more, I reckon we’d have seen them off, no problem. 

We ate this with some potatoes, but I think noodles or rice would have been yummy. Enjoy it with the starch of your choosing.

Kipper was very keen, and ate a whole lemon sole fillet. She would have eaten more, except that there wasn’t any. Oops. Perhaps I underestimated just how much of an appetite she’d worked up, splashing around. DH was quite taken with the squishy roasted cherry tomatoes, which he smooshed into a lovely saucy goo to go with the fish. Yum yum.

Serves 2 and a small person. 

Tomato, green bean and lemon sole tray bake.

Tomato, green bean and lemon sole tray bake.

Tomato, green bean and lemon sole tray bake
Serves 2
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
258 calories
7 g
107 g
12 g
31 g
2 g
345 g
882 g
3 g
0 g
8 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 258
Calories from Fat 104
% Daily Value *
Total Fat 12g
Saturated Fat 2g
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 107mg
Sodium 882mg
Total Carbohydrates 7g
Dietary Fiber 3g
Sugars 3g
Protein 31g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. Few tbsp olive oil
  2. 150g green beans
  3. 3 lemon sole fillets
  4. 3 spring onions
  5. 100g cherry tomatoes
  1. Preheat the oven to 200C. Oil a baking tray with some of the olive oil.
  2. Top and tail the green beans. Blanche in boiling water for 1 minute. Drain and spread out on the baking sheet.
  3. Lay the lemon sole fillets on top of the beans, and brush with a little more oil.
  4. Trim and finely slice the spring onions, and sprinkle over the fish. Arrange the tomatoes on top.
  5. Bake for 10 minutes until the fish is cooked and the tomatoes are juicy. Serve at once.
Tomato, green bean & lemon sole tray bake

Squish those roasted tomatoes! Mmmmm.


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  2. What’s a lemon sole fillet?

    • Hi David. Lemon sole is a type of flat fish, similar to plaice, but with a different, more subtle flavour. It is possible to remove the flesh from either side of the bones to give two large flat fillets per fish – I recommend asking your fishmonger to do this! If you can’t get lemon sole, you can use fillets of other flat fish instead. You can even use any kind of white fish, but you may need to adjust the cooking time to ensure that thicker pieces of fish are cooked all the way through. I hope this helps! Helen x.

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