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Low FODMAP Baked Lemon Sole

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CookauVan
CookauVanhttp://www.cookauvan.com
Jo and Hannah, a Mum and Daughter team who blog together on all things food, travel and wine! We like to share our adventures from our motorhome and it’s mini kitchen; what we are cooking, where we have been eating and what we have seen along the way. We travel with 2 dogs, Storm and Teg, and one extra adult, Dad! (He’s not much for blogging but he does seem to photobomb a lot of our pictures). Jo (Mum) … I am an Experienced van owner … onto my 3rd upgrade! From soft top VW, to hard top VW to Motorhome … I have taken many trips across Europe with Rog (Dad) in the motorhome in the past … but now I Hannah tagging along to for the short term. I am a litter-picking fiend … a great advert for responsible van owners as I tends to leave a place cleaner than I finds it! Food-wise, I am a Gluten-Free Pescatarian! Hannah (Daughter) … I love food, wine, travel and dance … I follow the summer and so I plan to split my year between the UK and New Zealand. I stick to a low FODMAP diet most of the time, however, I love food too much to restrict myself when eating out … I’m always on the lookout for new recipes and great places to eat out. I work as a Virtual Assistant (@timewarppa), so you will mostly find me hunting for 4G service from the back of the van every morning before we move along to our next stop …

Low FODMAP Baked Lemon Sole

Pescatarian
Great recipe for those following a low FODMAP diet
5 from 1 vote
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Course Dinner
Servings 6
Diet Pescatarian

Equipment

  • Oven

Ingredients
  

  • 6 Lemon Sole
  • 2 Lemon
  • 1/2 cup Garlic Infused Olive Oil
  • 3 tbsp Butter
  • 6 Spring Onions
  • 1/2 cup Parsley

Instructions
 

  • Pre-heat oven to gas mark 7 / 425F/ 220C.
  • Place fish fillets in baking tray.
  • In a small bowl, whisk together juice of one lemon, garlic oil and melted butter. Season with salt and pepper.
  • Chop the green parts of two spring onions and stir into the sauce.
  • Pour the sauce over the fish. Slice one lemon place on top. Slice the rest of the spring onions greens lengthways and lay over the fish.
  • Bake in the oven for 15-20 mins but keep checking to make sure the fish doesn’t overcook.
  • Remove from oven and garnish with chopped parsley.
  • Serve with rice and a gorgeous green salad.

Nutrition

Calories: 810kcalCarbohydrates: 5gProtein: 113gFat: 36gSaturated Fat: 7gPolyunsaturated Fat: 5gMonounsaturated Fat: 18gTrans Fat: 1gCholesterol: 406mgSodium: 2678mgPotassium: 1561mgFiber: 1gSugar: 2gVitamin A: 858IUVitamin C: 28mgCalcium: 223mgIron: 2mg
Keyword Baked, dinner, Fish, Lemon Sole, Low FODMAP, oven
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1 COMMENT

  1. This was delicious! I used 3 large petrale sole (what I had in the freezer) and doubled the sauce. They perfectly fed my family of three! I did broil the last few minutes to brown up a bit and kept an eye on it so as not to burn. I used Ghee in place of the butter but everything else was as is. It was so good served with a simple green salad and mashed swede (rutabaga)!

    Thank you for sharing! I’m looking forward to exploring your blog for more low fodmap recipes like this! 🙂

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