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Monday, July 4, 2016

baked sole with fennel pesto

How to make baked sole with fennel pesto recipe - Calories per serving 370

Serves 4

Preparation time 20 minutes, Cooking time 15 minutes

1 fennel bulb, roughly chopped
2 tablespoons chopped dill
50 g (2 oz) toasted pine nuts
2 tablespoons ground almonds
50 g (2 oz) Parmesan cheese, grated
juice of ½ lemon
100 ml (3½ fl oz) olive oil, plus 1 tablespoon for drizzling
4 lemon sole fillets, about 175 g (6 oz) each, skinned
2 courgettes
200 g (7 oz) green beans
2 tomatoes, chopped

Place the fennel in a blender or food processor and blend to a purée. Add the dill, pine nuts, ground almonds, cheese and lemon juice and blitz to combine. With the motor still running, slowly pour in the 100 ml (3½ fl oz) olive oil through the feed tube until combined.

Lay the sole fillets on a board, skinned side up, and spread with the fennel pesto. Using a vegetable peeler, slice the courgettes into long, thin strips, then place 2–3 slices on each sole fillet. Roll up the fish and place in an ovenproof dish.

Drizzle with the remaining oil, cover with foil and bake in a preheated oven, 190°C (375°F), Gas Mark 5, for 15 minutes until cooked through.

Meanwhile, cook the green beans in a steamer, then toss with the tomatoes and divide between 4 plates. Top each with a sole fillet and serve.

For sole & fennel soup, heat 1 tablespoon olive oil in a large saucepan, add 1 chopped onion and 2 sliced garlic cloves and cook for 2 minutes until starting to soften. Add 2 thinly sliced fennel bulbs and cook for a further 8 minutes. Stir in 100 ml (3½ fl oz) white wine and cook for 2 minutes, then add 500 ml (17 fl oz) hot gluten-free fish stock, 2 x 400 g (13 oz) cans chopped tomatoes and salt and pepper. Bring to the boil, then reduce the heat and simmer for 5 minutes. Add 625 g (1¼ lb) chopped skinned sole fillets and cook for 3 minutes, or until cooked through. Stir in 2 tablespoons chopped parsley and serve with gluten-free crusty bread. Calories per serving 245 (not including bread)

baked sole with fennel pesto recipe
baked sole with fennel pesto
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