Lemon Sole & Spinach Orzo Bake
Ingredients
- 4 lemon sole fillets
- 300 g orzo pasta
- 100 g baby spinach
- 600 ml fish stock
- 100 g feta cheese
- 2 lemon
- 2 garlic cloves
- 3 tbsp olive oil
- 2 tsp dried oregano
Nutrition (per serving)
- Calories
- 525 kcal
- Protein
- 30.1 g
- Carbohydrate
- 57.3 g
- of which sugars
- 4.6 g
- Fat
- 18.3 g
- of which saturates
- 5.7 g
- Fibre
- 5.5 g
- Salt
- 2.23 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Preheat the oven to 190°C/fan 170°C. Mix the olive oil, lemon zest, half the lemon juice, garlic and oregano in a small bowl.
- 2
Scatter the orzo into a large ovenproof baking dish. Pour over the fish stock and remaining lemon juice and stir.
- 3
Place in the oven for 15 minutes, stirring halfway, until the orzo is nearly cooked.
- 4
Stir in the spinach until wilted. Lay the sole fillets on top, spoon over the lemon and herb dressing and crumble over the feta.
- 5
Return to the oven for 10–12 minutes until the fish is cooked through and flaking.
- 6
Rest for 5 minutes and serve directly from the dish.
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