Thursday, 25 October 2012

Orange Sole with Summer Veg

This was one of my last meals using produce from the garden, pretty good going in October. It features courgettes and tomatoes from the garden as well as the potatoes. It was lovely dish that reminded me of the bounty of summer in cold rainy October!

Orange Sole with Summer Veg (from WW Cooking for One)
(Serves 1)
(4 WW ProPoints per serving)

cooking spray
1 small courgette, cut into matchsticks
8 cherry tomatoes, halved
50g sugar snap or mange tout peas
1 small orange
2 spring onions
25g fresh breadcrumbs
1 tbsp fresh parsley, chopped
150g sole fillet
salt and pepper

Preheat the oven to 190C.

Spray a shallow oven proof dish with cooking spray and put the courgettes, tomatoes and mange tout into it, spreading them over the base.

Finely grate the zest from half an orange and put it in a bowl. Squeeze the juice and add half to the bowl with the spring onions, breadcrumbs and the parsley. Season and mix together. Put the fish fillet on a work surface, skin side up, and spread the stuffing on top. Roll up and place on top of the veg. Sprinkle with the remaining orange juice.

Cover the dish with a lid or a piece of foil and bake for 25-30 mins or until the fish is done to your liking. It should be opaque and flake easily. Serve.

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