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Lemon Sole Garbure
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Serves: 4
Lisa Faulkner’s Lemon Sole Garbure is a pescatarian twist on a satisfying soup-turned-stew originating from south-west France. The MasterChef winner and OcadoLife regular has swapped the traditional ham for a lightly dusted fillet of fish and uses haricot beans, but use any white beans you have in the cupboard. Finish with a scattering of parsley for a fresh herby hit.
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Ingredients
- 1 drizzle of olive oil
- 1 onion, chopped
- 1 garlic clove, finely chopped
- 2 leeks, sliced (the green part too)
- 3 sticks of celery, sliced
- 4 M&S Lightly Dusted Lemon Sole Fillets
- 1 bouquet garni or 1 bay leaf
- 200g sliced kale
- 1 tin haricot beans, (tin of 400g)
- 1½ L vegetable stock
- ½ lemon, juiced, plus 1 lemon, cut into wedges, to serve
- 1 handful of flat-leaf parsley, chopped (optional)
Method
Step 1
Preheat the oven to 200°C/180°C fan/gas 6. Heat the oil in a casserole or deep frying pan over a medium-low heat, add the onion and cook for 5 mins. Add the garlic, leeks and celery and cook for 10 mins.
Step 2
Place the lemon sole fillets on a baking tray and cook in the oven as per pack instructions.
Step 3
Add the bouquet garni or bay leaf to the casserole, along with the kale, beans and stock, and cook over a high heat for 10 mins, until reduced to a stew-like consistency. Remove the bouquet garni/bay leaf, season to taste and add the lemon juice.
Step 4
Ladle into bowls and top with the fish. Scatter over some parsley, if using, and serve with wedges of lemon for squeezing over. The stew (without the fish) will keep in the fridge for 2-3 days or can be frozen.
Tips or serving suggestions
374cals, 3 veg portions, 15g fat (1.5g saturated), 28g protein, 26g carbs, 7g sugars, 12g fibre, 1.5g salt
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