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fillets of sole with lemon and capers




Source of Recipe


weight watchers


List of Ingredients





2 spray low-fat cooking spray
4 fillet lemon sole, each weighing 150g/5 1/2oz
6 spring onions, finely chopped
1 lemon(s)
2 tablespoon capers, rinsed and drained
150 ml fresh stock, vegetable, (1/4 pint)
3 sprig parsley, or more, fresh, roughly chopped
1 pinch salt, or more according to taste
1 serving pepper, black, freshly ground




Recipe



Preheat the oven to 190°C / 375°F / Gas Mark 5. Mist a large baking dish with spray cooking oil. Lay the fish fillets in the dish.


Spray a non-stick frying pan with low fat cooking spray and sauté the spring onions until softened, but not browned, about 3-4 minutes. Tip them over the fish.


Pare the zest from the lemon in fine strips. Squeeze the juice. Add these to the baking dish with the capers, stock and most of the parsley. Season with a little salt and pepper. Cover with a lid or a piece of foil.


Bake in the oven for 20 minutes, or until the fish is opaque, and flakes easily when tested with a fork. Serve, garnished with the remaining parsley.

Cook’s tip: Serve with your choice of No Points value vegetables. Carrots and broccoli would taste great. In the summer, you can substitute John Dory for sole – it's a weird and wonderful looking species, also known as St Peter’s fish.