Jamie Oliver’s 5-Ingredient Crispy Skin Lemon Sole
Jamie Oliver's 5 -ingredient, 20 minute crispy skin lemon sole, as seen on his Channel 4 series, Quick & Easy Food, is served with summery veg and a vibrant chilli and mint dressing.
|½ x 280g||jar of artichoke hearts in oil|
|1 bunch (30g)||fresh mint|
|2 x 200g||sides of flat white fish, such as lemon sole, skin on, scaled|
|1-2||fresh mixed-colour chillies|
Preheat the grill to high. Scoop out the artichokes, halve lengthways and place in a large non-stick ovenproof frying pan on a medium heat with 1 tablespoon of oil from the jar. Quarter the courgettes lengthways, cut out the core, slice them at an angle the same size as the artichokes and add to the pan. Cook for 10 minutes, stirring regularly. Finely slice the top leafy half of the mint, tossing half into the pan with a splash of water.
Rub the sole with a little olive oil, sea salt and black pepper, then lay skin side up on the veg. Place the pan directly under the grill for 7-10 minutes, or until the skin is wonderfully crisp – keep an eye on it! Meanwhile, finely slice the chillies, mix as much as your dare with the remaining mint, 2 tablespoons of red wine vinegar and 1 tablespoon of extra virgin olive oil, then taste and season to perfection. Plate up the veg and sole, pulling back half the crispy skin to expose the fish, then drizzle over the chilli mint dressing.
CALORIES 309kcal FAT 13.6g SAT FAT 2g PROTEIN 38.8g CARBS 5.9g SUGAR 3.7g SALT 2.8g FIBRE 3.3g
5 Ingredients — Quick & Easy Food by Jamie Oliver is published by Penguin Random House. Recipe © Jamie Oliver Enterprises Limited, by David Loftus (2017 5 Ingredients — Quick & Easy Food).