20 minutes from fridge to table! This easy and 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 in Cambridge, 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 – lemon sole tray bake
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 lemon sole 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.
Ingredients in lemon sole and vegetable tray bake
To make this delicious lemon sole tray bake yourself, you will need:
- Lemon sole fillets – or use similar fillets of flat fish such as plaice, dover sole etc.
- Cherry tomatoes – juicy & delicious!
- Spring onions – also called scallions
- Olive oil
- Green beans – or a similar vegetable such as sugar snap peas or asparagus
Hearty appetites – lovely lemon sole
Kipper was very keen on this dish, and ate an entire lemon sole fillet. She probably 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.
Weather the storm
Whatever the weather is where you are, this is a delicious no-fuss family dinner!
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📖 Recipe
Tomato, green bean and lemon sole tray bake
Ingredients
- 2-3 tablespoon olive oil
- 150 g green beans
- 3 lemon sole fillets
- 3 spring onions (scallions)
- 100 g cherry tomatoes
Instructions
- 2-3 tbsp olive oilPreheat the oven to 200°C (400°F). Oil a baking tray with some of the olive oil.
- 150 g (5 2/7 oz) green beansTop and tail the green beans, and cook in boiling water for 1 minute. Drain and spread the beans out on the baking sheet.
- 3 lemon sole filletsLay the lemon sole fillets on top of the beans, and brush with a little more oil.
- 3 spring onions (scallions), 100 g (⅔ cups) cherry tomatoesTrim and finely slice the spring onions, and sprinkle over the fish. Arrange the tomatoes on top.
- Bake for 10 minutes at 200°C (400°F) until the fish is cooked and the tomatoes are juicy. Serve at once.
Nutrition
More delicious fish recipes
If you like quick fish dishes, why not try these under 30 minute-recipes:
David
What’s a lemon sole fillet?
FFF
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.