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Thursday, 15 May 2014

BASIL, LEMON & LEMON SOLE

lemon sole
Lemon sole is a wonderfully light fish, and this recipe made good use of the basil sitting on the windowsill.
I cooked a plateful of smaller fillets - deliciously soft and sweet.
After marinating the fish in oil, lemon juice and chopped basil for 10 minutes, I pan fried in butter and oil. The small fillets took just minutes to cook.
Had the fillets been bigger, I could have spread them with a basil (or similar) pesto, rolled them up and baked in the oven. Another favourite recipe of ours is this lemon sole with capers.
Despite using olive oil to marinate and cook the fish, the meal was still surprisingly low in calories - this 150g of lemon sole is around 125 calories. We served ours with pine nuts - around 190 calories per 28g (each kernel works out at just over 1 calorie each). With the small amount of butter and oil, this plateful is somewhere around 250 calories.
With plenty of room to spare, I served the fish with lots of flavoursome Jersey Royal potatoes. I look out for these seasonal beauties, along with Pembrokeshire and Cornish potatoes. Serve with peas, or a salad. Keep it simple and enjoy the star of the dish - the delicate lemon sole.
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REMEMBER:  - Do you know how many calories you are allowed each day?
Here's a link to our very first blog post about our weight loss journey, which we began in January 2011. We started this blog as a way of recording what we ate while losing weight. The blog is a food diary, and contains lots of recipes, tips and ideas about losing weight.
You'll find our WEIGHT LOSS PLAN here. 
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