Lemon Sole and Olive Sauce with New Potatoes and Courgettes

This is the first dish I have made from Jamie's Super Food book and I have to say it was pretty good. The courgettes were delicious, lovely and sweet, and the tang of the olive sauce was really good with the fish.

Lemon Sole and Olive Sauce with New Potatoes and Courgettes
(from Everyday Super Food by Jamie Oliver)
(Serves 2)

2 large mixed-colour courgettes, quartered lengthways and sliced 2 cm thick
4 garlic cloves, finely sliced
oil
250g baby new potatoes, halved if big
6 black olives, finely sliced
1 spring onion, finely sliced
1 red or green chilli, finely sliced
1/2 bunch mint, finely chopped
juice 2 lemons
1 tbsp extra-virgin olive oil
150g spinach
2 lemon sole fillets

Heat 1 tbsp oil in a casserole pan over a medium heat. Put the garlic followed a min later by the courgettes. Stir well, then pop the lid on and cook for 15 mins, stirring occasionally. Remove the lid, reduce the heat a little and cook for another 5 mins or until sweet.

Meanwhile, cook the potatoes in a pan of boiling water for 15 mins or until cooked through, and drain.

Put the olives, spring onion, chilli and mint into a bowl and toss with the juice 1 lemon and the extra-virgin olive oil to make a sauce.

Lightly squash the potatoes, then fold them into the courgettes with the spinach and lay the lemon sole fillets on top. Put the lid back on and leave to steam for 7 mins until cooked through. Transfer to a plate and spoon the olive sauce over the fish and serve.

Lemon Sole with Cucumber

This is a lovely fishy dish and really simple to make. I have been trying to use up things I already have in the fridge rather than buy new things to make meals and this came out of a half cucumber lying around.

Lemon Sole with Cucumber (from Leith's Fish Bible)
(Serves 4)

1 large cucumber, peeled, halved lenghtwise and thickly sliced
4 lemon sole fillets
seasoned flour
55g butter
salt and pepper
juice 1/2 lemon
1 tbsp chopped mint

Blanch the cucumber in a saucepan of boiling water for 1-2 mins. Drain and dry well on kitchen roll.

Dip the sole fillets in the seasoned flour. Lay them on a plate but don't let them touch each other or they will become soggy.

Heat half the butter in a frying pan. When foaming, put in half the fillets. Fry on both sides until golden-brown. Transfer to a shallow platter and keep warm. Fry the remaining fillets in the same way.

Melt the remaining butter in the pan. Add the cucumber and fry quite briskly for 1 min. Remove from the heat and season with salt, pepper and lemon juice. Return to the heat and bring to the boil, then add the mint and tip over the fish. Serve.

North African Stuffed Sole

This was rather a tasty treat. I loved the combination of flavours in this dish and obviously if you want it spicier add more chilli sauce. I actually used sole rather than plaice which the original recipe called for but they are pretty much interchangeable. I also served it over bulgar wheat rather than couscous.

North African Stuffed Sole (from WW Nice N Spicy)
(Serves 2)
(10 WW PorPoints per serving)

1 small onion, chopped finely
2 carrots, peeled and grated
small bunch mint, chopped
1 tsp chilli sauce
1 garlic clove, crushed
1 tsp tumeric
1/2 tsp ground ginger
2 tbsp low fat natural yoghurt
2 plaice or sole fillets
400g can chopped tomatoes
125g dried couscous
300ml hot veg stock
salt and pepper

Preheat the oven to 180C. In a large bowl mix together the onion, carrots, mint, chilli sauce, garlic, spices and yoghurt to make the stuffing.

Place a large piece of kitchen foil on a baking tray and lay the plaice fillets in the middle. Spoon the stuffing over each fish and carefully fold over the fillets to encase the filling.

Make the foil into a parcel, scrunching the edges leaving the top open. Pour the tomatoes over the fish. Season and fold over the top of the parcel scrunching the foil so the fish is sealed in. Bake in the oven for 30 mins.

About 5 mins before the fish is ready, place the couscous in a bowl and pour over the stock. Cover and leave for 5 mins, then fluff up with a fork. Serve the couscous with the fish and spoon over the juices from the foil parcel.