Lemon Sole Tin Foil Meal with Parmesan Potatoes

Last Updated on July 22, 2019 by Slow The Cook Down

If you are anything like me, when it comes to fish meals in the week, I always reach for salmon and cod. We always tend to stick with what we know when it comes to quick and easy weeknight meals, and what a waste that is!  Time to mix up your fish game with some super tasty lemon sole, and bring something new into your recipe repertoire! Even better, it takes zero effort to put together!

Weeknight cooking doesn’t have to be boring, so I’ve paired the fish with some lemon pesto to give an extra zing, and the panko breadcrumbs add some crunch. Add to that some super tasty parmesan new potatoes and fresh green veg, and you are on to a winner!

Lemon sole has a mild, sweet taste, so it is a perfect choice for those that don’t like strong fishy flavours. Cod would also work really well in this dish.

As much as I love to cook, after a day at work I really don’t want to be spending hours in the kitchen, and that’s where this nifty little dish comes in.  There’s very little prep involved in this dish, 5-10 minutes tops, and then its straight into the oven….and that’s it! Why reach for the freezer (or the takeaway menu!) when you can have a fresh and tasty meal on your table with just as much effort?!

The prep for this lemon sole meal is so simple, but by adding a few extra steps it makes for a tasty weeknight supper.  And if you are looking for more weeknight inspiration, check out my Stuffed Chicken One Sheet Meal, for another tasty, effortless meal.

Lemon Sole Tin Foil Meal with Parmesan Potatoes

A super tasty, super easy weeknight meal.  Lemon sole is paired with pesto, parmesan potatoes, asparagus and broccoli 

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Course: Main Course

Cuisine: American, british

Prep Time: 5 minutes

Cook Time: 30 minutes

Total Time: 35 minutes

Servings: 2 people

Calories: 539kcal

Author: Slow The Cook Down

Ingredients

For the potatoes

• 8.5 ounces baby new potatoes (250g)
• olive oil
• salt and pepper
• 1 ounce grated parmesan (30g)

For the veg

• 6.7 ounces purple sprouting broccoli (200g)
• 3.4 ounces asparagus tips (100g)
• olive oil
• salt and pepper

For the fish

• 2.5 ounces green pesto (75g)
• zest of 1 lemon
• 2 fillets lemon sole
• 0.7 ounces panko breadcrumbs (20g)

Instructions

• Pre-heat the oven to 180ºc / 350ºf
• Slice the baby new potatoes approx 1cm thick and place into a bowl.  Add a glug of oil, salt and pepper to taste and the parmesan.  Mix well an set to one side
• Place the broccoli and asparagus into a bowl, add a glug of oil and salt and pepper to taste. Toss and set to one side
• Stir the lemon zest into the pesto and set to one side
• Lay a sheet of tin foil on a flat surface and place half of the potatoes in the middle.  Add half of the vegetables, and then lay the lemon sole on the top.  Spread half of the pesto on to the fish, sprinkle over half of the breadcrumbs.
• Loosely wrap the foil around the food and scrunch to seal.  Repeat to create your second parcel.
• Place on a baking tray in the oven for 30mins until cooked.

Video

Notes

Nutritional values are based on one of two servings.

Nutrition

Calories: 539kcal | Carbohydrates: 41g | Protein: 36g | Fat: 26g | Saturated Fat: 6g | Cholesterol: 92mg | Sodium: 1189mg | Potassium: 914mg | Fiber: 6g | Sugar: 6g | Vitamin A: 2935IU | Vitamin C: 117.5mg | Calcium: 361mg | Iron: 3.9mg

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