Photo: Sorin Gheorghita
Rachel Allen’s baked dover sole with herb butter recipe
12 ingredients
15 min + 35 min
4 people
openrecipes
This is how the gorgeously fresh flat fish is often cooked at Ballinasloe - just simply baked in the oven then drizzled with a herb butter and a squeeze of lemon juice.
Estimated Nutrition (whole recipe, rough)
311
Calories
6g
Protein
26g
Fat
22g
Carbs
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Fennel | 1/2 bulb (87g) | 27 |
| Asparagus | 6 spears (90g) | 27 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Lemon Balm | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Chive | 1 tbsp (3g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Broad Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 very fresh dover sole, on the bone
- 1 salt and pepper
- pinch extra virgin olive oil
- 4 finely grated lemon zest
- tbsp lemon juice
- 1 salt and ground black pepper
- tsp butter
- 2 heaped tbsp which is a mixture of two or more of the following chopped herbs, parsley, fennel, thyme, lemon balm and chives
- tbsp wedges of lemon for serving plus 1 more wedge for squeezing into the juice
- 1 shelled fresh or frozen broad beans
- pinch - 20 asparagus spears, woody end snapped off and discarded, then cut in to roughly 5cm pieces
- 75 handfuls of rocket leaves
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By lovefood ·
Recipe sourced from
openrecipes