Mustard-mayo Sole with Tarragon-orange Courgettes

    23 min

    Make an easy, creamy mustard and mayonnaise topping for plain grilled sole, then enjoy with grilled courgettes sprinkled with citrus zest and herbs, and crusty French bread.

    Be the first to make this!

    Serves: 4 

    • 1 tbsp olive oil
    • 4 courgettes, halved
    • 4 lemon sole fillets, about 90g each
    • 4 tbsp mayonnaise
    • 2 tsp Dijon mustard
    • leaves from 2 sprigs of fresh tarragon
    • coarsely grated zest of 1 orange
    • orange wedges, to serve

    Prep:10min  ›  Cook:13min  ›  Ready in:23min 

    1. Grill the courgettes: Preheat the grill to high. Brush an ovenproof dish with a little oil and lay the courgettes inside, cut side down. Brush with a little oil and grill for 3 minutes. Turn the courgettes, brush with oil and grill for a further 4-5 minutes or until browned and tender. Set aside in their dish.
    2. Cook the sole: While the courgettes are grilling, prepare the sole. Brush the grill pan with a little oil and put the fillets in it, skin side down. Mix the mayonnaise and mustard, then spread this evenly over the sole. Put the pan under the grill and cook for about 5 minutes. The topping should be golden and the fish firm and cooked through. If the fish begins to brown too quickly in the first 1-2 minutes of cooking, lower the pan so that it is farther away from the heat.
    3. Serve: Sprinkle the tarragon and orange zest over the courgettes. Transfer the sole to warm plates and add the courgettes. Garnish with orange wedges and serve.


    *For lemon sole, use Dover sole. The skin is tough and the fillets thin, so they cook quickly, and the skin is not eaten.
    *Or use whiting fillets. If they are fairly thick, grill them skin side up for 2 minutes, then turn them over and spread with the mayonnaise mixture. Finish cooking as in the basic recipe.

    …another idea

    Smoked haddock with mustard: Lay 4 portions of smoked haddock fillet in a dish and pour over boiling water to cover them generously. Cover and leave to stand for 5 minutes or until the fish is part-cooked. Transfer the fillets to the lightly oiled grill pan using a fish slice, as step 2, and finish as for the basic recipe, using 3 tbsp ricotta cheese instead of the mayonnaise, and wholegrain mustard instead of Dijon mustard. Serve with the tarragon-orange courgettes.

    Recently viewed

    Reviews & ratings
    Average global rating:

    Reviews in English (0)