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🍽️ Baked Sole with Spinach-Tomato Cream Sauce and Wheat

480 kcal · 30 min · 4 servings

Ingredients

• 300 g cherry tomatoes
• 150 g young leaf spinach
• 1 organic lemon
• 1 bunch tarragon
• 4 plaice fillets (approx. 140 g each, skinless)
• salt
• pepper
• 300 ml fish stock (jar)
• 50 ml cooking cream
• 1 pinch sugar
• 2 tbsp rapeseed oil
• 300 g pre-cooked wheat grains

Instructions

1. 1. Wash the cherry tomatoes under running water.
2. 2. Halve the washed cherry tomatoes.
3. 3. Remove the tough stems from the fresh spinach.
4. 4. Wash the spinach thoroughly.
5. 5. Dry the spinach using a salad spinner or a kitchen towel.
6. 6. Rinse the lemon under hot water.
7. 7. Dry the lemon with a clean cloth.
8. 8. Slice the lemon into thin rounds.
9. 9. Rinse the tarragon sprigs under running water.
10. 10. Gently shake off excess water from the tarragon.
11. 11. Pluck the delicate tarragon leaves from the stems.
12. 12. Roughly chop the tarragon leaves.
13. 13. Rinse the sole fillets under cold water.
14. 14. Pat the fish fillets completely dry with kitchen paper.
15. 15. Cut the fillets into pieces approximately 5 centimeters in size.
16. 16. Season the fish pieces with salt on all sides.
17. 17. Season the fish pieces additionally with freshly ground pepper.
18. 18. Place the washed and dried spinach into a baking dish.
19. 19. Add the halved cherry tomatoes to the baking dish.
20. 20. Pour the fish stock over the vegetables in the dish.
21. 21. Mix the cooking cream with the fish stock in the vessel.
22. 22. Fold the chopped tarragon leaves into the vegetable-cream mixture.
23. 23. Mix all ingredients in the baking dish thoroughly.
24. 24. Season the sauce with a pinch of salt.
25. 25. Season the sauce with a pinch of freshly ground pepper.
26. 26. Add a pinch of sugar to the sauce to balance the acidity.
27. 27. Distribute the seasoned fish pieces evenly over the sauce.
28. 28. Place the lemon slices on and around the fish pieces.
29. 29. Drizzle the dish with a spoonful of rapeseed oil.
30. 30. Preheat the oven to 200 degrees Celsius conventional heat.
31. 31. Set the oven to 180 degrees Celsius fan-forced if using fan mode.
32. 32. Set the oven to Gas Mark 3 if using a gas oven.
33. 33. Place the baking dish into the preheated oven.
34. 34. Bake the dish for 15 to 20 minutes.
35. 35. Bring plenty of water to a boil in a pot.
36. 36. Salt the boiling water generously.
37. 37. Add the wheat grains to the boiling salted water.
38. 38. Cook the wheat grains for 10 minutes.
39. 39. Drain the wheat in a sieve.
40. 40. Remove the baking dish from the oven.
41. 41. Make a well in the sauce with a spoon.
42. 42. Place a portion of drained wheat into the well.
43. 43. Spoon the sole and the spinach-tomato sauce over the wheat.
44. 44. Serve the dish immediately while hot.

Nutrition per serving

• kcal: 480
• Protein: 41 g · Fett/Fat: 11 g · Carbs: 50 g