The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Lemon Sole with Tenderstem & Red Pepper Tapenade
with roasted sweet potato, tomatoes, black olive and courgette
Prep in 10
High protein
4 of 5 a day
New
Low sat fat
Serving size
Ingredients
- 1 sweet potato
- 15g pitted black olives (Olives, Water, Red Wine Vinegar, Sea Salt, Grape Must)
- 2 tbsp red pepper tapenade (Roasted Red Peppers, Rapeseed Oil, Spanish Tomato Paste, Roasted Aubergines, Salt (Anti caking agent), Garlic, Roasted Onion Granules, Balsamic Vinegar, Roasted Red Bell Peppers, Ground Oregano, Ground black pepper, Citric Acid)
- 260g lemon sole fillet (skin on) (Fish)
- 75g baby plum tomatoes
- 2 garlic clove
- 90g Tenderstem broccoli
- 1 courgette
Nutritional Information
Calories: 483
Protein: 27g
Carbs: 46g
Fat: 23g
Lemon Sole with Tenderstem & Red Pepper Tapenade
with roasted sweet potato, tomatoes, black olive and courgette
Getting hungry?
Find 56 recipes a week just like this one at Mindful Chef, that are all:
Delicious, high quality food - and lots of it
No stodgy refined carbs - no food comas here
Goodness from natural food - full of fibre
Cooking Instructions
- Preheat the oven to 240C / fan 220C / gas mark 9. Leaving the skin on, cut the sweet potato into wedges. Place them onto a lined baking tray, drizzle with 2 tsp oil then season with sea salt and black pepper. Bake for 20-25 mins, until golden.
- Slice the courgette into 1cm thick half-moons. Finely chop or crush the garlic. Halve the olives. Place all in a large bowl with the tomatoes, 2 tsp oil and a good pinch of sea salt. Toss well then add to the sweet potato tray so they roast for 15-20 mins or until they are soft and starting to brown.
- In the final 8 mins of cooking, making space on one side of the baking tray, place the sole fillets skin side down, brush them (or use your fingers) with 1 tsp oil and season lightly with sea salt.
- Boil the kettle. Trim the broccoli, place in a saucepan and cover with salted boiling water. Boil for 3-4 mins, until cooked, then drain. Drizzle with 1 tsp of oil and a pinch of sea salt.
- Serve the roasted vegetables onto plates, place a sole fillet on each and spoon half the pepper tapenade on top of each fillet.
Looking for more recipe inspiration?
Subscribe to our newsletter and get delicious seasonal inspiration and recipes, plus 25% off your first 4 boxes with us!
By signing up to our mailing list you agree to the terms of our Privacy Policy.