Lemon Sole with an Olive Sauce, Courgettes and Jersey Royals

Another lovely, light fish-based recipe for you today! Particularly where we’ve been enjoying such lovely summery weather recently, it’s great to have a light and nutritious meal that’s fairly quick to whip up after a long day at work. This recipe would work equally well in winter, with the potatoes giving it that comforting edge.

I’ve been feeling a bit uninspired with new recipes to cook at the moment, so I’ve gone back to browsing through some of my old cookbooks. This one is another recipe from Jamie Oliver’s ‘Everyday Super Food’, which is turning out to be my most successful cookbook for inspiration! This of course means that this is a healthy meal, where Jamie assures us that lemon sole gives us a good boost of selenium to help strengthen our skin and nails. According to Jamie, this guilt-free meal comes in at only 374 calories! The courgettes and spinach provide a great veggie hit as well.

Although I never used to be big on fish, I’m learning to love it more with every meal. I was visiting Whitstable at the weekend, which is a lovely little seaside town in Kent (England). I’d definitely recommend you go there for a day trip if you live in or around London or Kent! We used to go there a lot when I was little to visit my Grandpa, and I have fond memories of going to Whitstable Harbour and the fishy smell where they would sell the fish. We had some very traditional fish finger butties on the beach, followed by Pimm’s in the sun! It definitely put fish back on my radar for this week, and it’s so good for you so it’s a win-win situation.

This serves 2, and shouldn’t take any more than 40-45mins to throw together. You’ll need a large pan with a lid for this one.


  • 2 courgettes
  • extra virgin olive oil, for frying
  • 4 cloves of garlic, finely chopped
  • 250g Jersey Royals or baby new potatoes, halved
  • 6 black olives
  • 1 spring onion, trimmed and finely sliced
  • 1 red chilli, finely sliced (deseeded if you wish, depending on your heat tolerance)
  • 1/2 bunch of mint (approx. 15g), finely chopped
  • 2 lemons
  • 150g spinach
  • 2x 120g lemon sole fillets

How to make it…

  1. First, prepare your courgettes by cutting them lengthways into 4 quarters. Cut away the fluffy core, and slice diagonally at around 1cm in thickness. Then add 1 tbsp of extra virgin olive oil in a large casserole pan at a medium heat, and fry the onion for 1 minute. Next, stir in the chopped courgette. Cook for 15 minutes with the lid on, stirring occasionally. After this, remove the lid, reduce the heat and cook for a further 5 minutes.
  2. While your veg is cooking, boil the potatoes in a saucepan with boiling salted water for 15 minutes or until cooked through. Drain, and then lightly squash the potatoes with a fork or a spoon so that they break up a little.
  3. Meanwhile, you can prepare the olive sauce. Tear the olives (removing the stones if they have them), and mix together with the finely sliced spring onion, the sliced chilli, the chopped mint leaves, the juice of 1 lemon and 1 tbsp of extra virgin olive oil.
  4. When the potatoes and courgettes are both done, gently stir the potatoes and the spinach leaves in with the courgettes. Remove the skin from the lemon sole fillets, and place these on top of the vegetables. With the lid on, leave to steam for 7 minutes or until the fish is white and cooked through.
  5. Serve with wedges of lemon, and enjoy!

I forgot to take the skin off, if you’re wondering!!


Adapted from Jamie Oliver’s ‘Everyday Super Food’: ‘Lemon Sole & Olive Sauce Sweet Courgettes and Jersey Royals’ on Page 210.


One comment

  1. Wow, looks like an amazing meal! I admire the fact that despite feeling uninspired with new recipes (which is perfectly normal), you strive to cook hearty and healthy meals. Hope that your inspiration comes back to you soon! xoxo Steph

    Liked by 1 person

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