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Martin Wishart’s Lemon Sole Fillets Braised with Orange, Caraway and Carrots

Skill Level: Easy
Serves: 6
Categories: Sugar Less

We are grateful of Martin Wishart for sharing one of his delicious recipes for Sugar less September. This is a light dish to eat and very quick to cook.  Lemon sole is a delicate fish with fine flavours and a soft texture. Shop for the largest fillets you can find.

Martin likes to serve it with a sauce. This orange sauce will bring a perfect zesty flavour and more moisture to the dish.  The caraway plant has a similar appearance to the carrot plant with finely divided feathery leaves. Caraway seeds are usually used whole.  They are quite strong and pungent in flavour, with a taste similar to aniseed. Caraway and carrot work well together, the sweetness of the carrot complements the strong flavour of the caraway. All these flavours brought together will work in perfect harmony.

 

Recipe Credit : Martin Wishart t: @RMWleith & i: @Martin_wishart

Photo credit:  Alan Donaldson t: @AlanTDonaldson & i: @alan_donaldson_photographer

Ingredients

  • 6 fillets of lemon sole, skin removed
  • 2 Large Carrots
  • 2 sticks of Celery
  • 2 Shallots
  • 1 Leek, dark green removed
  • 1 Orange
  • 1 tsp Caraway seeds
  • 75g unsalted butter
  • 500ml fresh chicken stock
  • 1 Lemon
  • Salt

Method

  1. Peel the carrots and slice them into 2mm thick circles
  2. Peel and slice the celery into 2 cm pieces horizontally
  3. Peel and discard the outer layers of the shallots and slice them into 2mm rings.
  4. Peel and discard the outer layers of the leek and slice them into 2mm rings.
  5. Melt the butter in a pan large enough to fit the fish fillets in one even layer.
  6. Add the vegetables and caraway seeds to the pan with a pinch of salt and cook them gently for 1 minute.
  7. Peel a couple of pieces of the orange rind with a potato peeler and add it to the pan.
  8. Add the chicken stock and juice from the orange to the pan and bring it to the boil.
  9. Cook the vegetables on a medium heat for 3 minutes so that the stock has reduced by half.
  10. Season the lemon sole fillets with salt and place them in one even layer in the pan.
  11. Cover the pan with a lid and place it in an oven at 200˚C for 6 minutes until the fish has cooked through.
  12. Carefully remove the fish from the pan and season it lightly with lemon juice.
  13. Spoon some of the vegetables into a small bowl with a little of the cooking juices.
  14. Place a fillet of the fish on top of the vegetables and serve immediately