Lemon sole with fennel and orange salad

Refreshing citrus and fennel flavours are a delightful accompaniment to perfect pan-fried fish.
By David Massey
Lemon sole with fennel and orange salad
  • Rating:
  • Serves: 1
  • Cook Time: 10 minutes
  • Prep Time: 20 minutes
  • Effort: easy



  • 1 pinches sea salt
  • 1 pinches smoked paprika
  • 1 pinches ground cinnamon
  • 1 lemon sole
  • 2 tbsp flour, for dusting
  • 1 tbsp olive oil

For the fennel and orange salad

  • 1 bulb fennel, thinly sliced
  • 0.5 red onions, finely sliced
  • 1 oranges, segmented
  • 4 tbsp Greek yogurt
  • 100 ml white wine vinegar
  • 1 splashes extra virgin olive oil

For the sauce

  • 100 ml white wine vinegar
  • 100 ml fresh orange juice
  • 1 tbsp Greek yogurt
  • 1 tsp chopped parsley


1. Preheat the oven to 190C/gas 5.

2. Mix together the sea salt, smoked paprika, fennel seeds and cumin. Coat the lemon sole in the spice mixture, then dust with the flour.

3. Heat the olive oil in a frying pan. Add in the sole and fry for two minutes on each side.

4. Transfer the fish to a baking sheet and bake for eight minutes.

5. Meanwhile, prepare the salad. Combine the fennel, onion, orange, yogurt, vinegar and olive oil and set aside.

6. To make the sauce, mix together the vinegar, orange juice and yogurt in a pan and gently warm through.

7. Serve the fish on a serving plate, topped with the salad, with the sauce drizzled around and the parsley sprinkled over.

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