Herbed Lemon Sole

Jenna Helwig, Photo by Andrew McCaul

cover of the KIWI Fall 2022 issue

Ingredients


Makes 4 servings

1 pound lemon sole fillets

Kosher salt and pepper

1⁄4 cup finely chopped parsley

2 tablespoons finely chopped chives

2 tablespoons finely chopped tarragon

1⁄4 cup extra-virgin olive oil 2 tablespoons freshly squeezed lemon juice

When it comes to cooking fish at home, the oven is your best friend—no oily spatters and no fishy smell. This protein-packed dish is fresh and flavorful, a perfect main course for the family or even a dinner party. If you can’t find lemon sole, good substitutes include flounder or tilapia.

Directions

1. Preheat the oven to 350°F. Line a baking sheet with parchment paper. Lay the fish on the paper and season it with salt and pepper on both sides.

2. In a small bowl stir together the parsley, chives, tarragon, olive oil, lemon juice, and 1⁄4 teaspoon salt. Set aside.

3. Bake the fish for 5 minutes. Pour the sauce over the fillets and bake for an additional 5 minutes or until the fish is just opaque and flakes easily. Let rest for 5 minutes before serving.

Per Serving:


Calories: 228

Carbohydrates: 2 g

Fat: 15 g

Protein: 21 g

Fiber: 0 g

Active Time:

15 minutes

Total Time:

20 minutes