Tomato, green bean and lemon sole tray bake

20 minutes from fridge to table! This easy & delicious one-dish dinner combines juicy lemon sole and tasty vegetables in a family-friendly recipe.

Whatever the weather

They say that in England, if you let the weather affect your plans, you’ll never do anything. With this in mind my daughter Kipper and I spent a lovely afternoon at the extremely soggy Lammas Land playground, and never mind the rain! Honestly, there was so much water about that we saw a puddle with ducks swimming in it. The weather didn’t seem to deter the kids, though. Kipper didn’t even complain too much when she slid down a slide and soaked her jeans right through. 

Dinner in a hurry

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 far away.

Quick, easy, all-in-one

Following the success of my fish and spring vegetable tray bake a while ago, I decided to make something similar. It’s 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 some bits and pieces 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 and feel free to substitute where necessary – mange tout instead of beans, cod instead of sole… Make it your own! A few more spring onions, beans or cherry tomatoes would be lovely, a few less wouldn’t be a disaster.

Hearty appetites

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

lemon sole tray bake with cherry tomatoes and green beans.

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Tomato, green bean and lemon sole tray bake

Serves 2 Write a reviewSave RecipePrint Prep Time10 min Cook Time10 min Total Time20 min
Course Main Course
Cuisine European
Keyword fish, tomato
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 3
Calories 258kcal
Author Helen

Ingredients

  • 2-3 tbsp olive oil
  • 150 g green beans
  • 3 lemon sole fillets
  • 3 spring onions (scallions)
  • 100 g cherry tomatoes (½-1 cup)

Instructions

  • Preheat the oven to 200°C (400°F). Oil a baking tray with some of the olive oil.
  • Top and tail the green beans, and blanche in boiling water for 1 minute. Drain and spread the beans out on the baking sheet.
  • Lay the lemon sole fillets on top of the beans, and brush with a little more oil.
  • Trim and finely slice the spring onions, and sprinkle over the fish. Arrange the tomatoes on top.
  • Bake for 10 minutes until the fish is cooked and the tomatoes are juicy. Serve at once.

Notes

Per serving: 258 calories, 12g fat, 31g protein, 7g carbs

 

If you like quick fish dishes, why not try crispy grilled mackerel with garlic and lemon, or creamy smoked salmon and kale pasta – both ready in under 30 minutes!

lemon sole tray bake with cherry tomatoes and green beans.

 

3 Comments:

  1. Pingback:Simple Chicken Traybake –

  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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