Baked Sole With Fennel Pesto

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Baked Sole With Fennel Pesto

Couverts4
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Ingredients

  • 1 fennel bulb roughly chopped
  • 2 tablespoons chopped dill
  • 50 g toasted pine nuts
  • 2 tablespoons ground almonds
  • 50 g Parmesan cheese grated
  • juice of ½ lemon
  • 100 ml olive oil plus 1 tablespoon for drizzling
  • 4 lemon sole fillets about 175 g each, skinned
  • 2 courgettes
  • 200 g green beans
  • 2 to matoes chopped

Instructions

  • 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 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.

Notes & Wine Advice

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 white wine and cook for 2 minutes, then add 500 ml hot gluten-free fish stock, 2 x 400 g cans chopped tomatoes and salt and pepper. Bring to the boil, then reduce the heat and simmer for 5 minutes. Add 625 g 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)
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Course; Fish / Main Course
Diets; Gluten-Free