Sole Fillets


As a nation we are still keen on our meat, despite the large number of studies published in the last decade proclaiming a diet based on vegetables and fish is healthier for us; particularly for our hearts.

Fish is a very easy form of protein to digest and provides us with iodine which is essential for the thyroid gland to function, vitamin D which is now understood to support our immune system and omega 3 oils.

I hope you enjoy this simple fish recipe -perhaps it might even become a favourite, as it has in my family. I’ve adapted it from one of my favourite cooks, Delia Smith. Dover sole, lemon sole or even plaice fillets can be used. If you are avoiding dairy products the Spanish cheese, Manchego, works well as a substitute for the cheddar.

It is very quick, easy to prepare and children love it.


6 fillets of sole

8oz stale breadcrumbs

3oz cheddar cheese

2 tblsp freshly chopped parsley

4oz melted butter

6 lemon quarters

Salt and pepper


Mix the breadcrumbs, grated cheese and parsley with the 4oz of melted butter. Line a grill pan with foil and brush with a little melted butter.

Lay the fillets on it, season with salt and pepper and grill under moderate heat for 5 – 6minutes depending on the thickness of the fillets.

Then cover with the breadcrumb mixture and replace under the grill again for about 5 minutes , checking all the time to make sure it isn’t burning.

If you’d like to know more about Nicky Seabrook and nutrition at the Centre then call 01394 388234 or visit Nicky’s page here.

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