Toddler – Crispy Herb Lemon Sole & Mash


1 tsp rapeseed oil
500g lemon sole fillets (boneless)
4 tbsp breadcrumbs (3 slices bread, crumbed)
Handful fresh flat-leaf parsley, finely chopped
1 grated zest of lemon
1-2 tbsp grated low fat cheddar cheese
500g new potatoes, to serve
1 lemon, to serve, optional2 tbsp rapeseed oil
3 spring onions, chopped
1 handful fresh mint, leaves picked
8 heaped tbsp frozen peas
black pepper



  1. Preheat the oven to 190°C, fan 170°C, gas 5.
  2. Rub a little oil over a baking tray. Rest the lemon sole fillets skin-side down on the tray.
  3. In a bowl, mix together the breadcrumbs, parsley, lemon zest and cheese.
  4. Sprinkle this mixture over the fish and roast in the oven for 10 mins until the topping is golden and the fish is cooked.
  5. For the peas, heat the oil in a pan and add the chopped onions, mint, and peas. Cover and leave for a few minutes to steam. Mash with a potato masher or alternatively pulse with a hand blender. Season with black pepper.
  6. Squeeze lemon over the fish if desired (older toddlers might like to do this themselves!)Top of Form Serve with vegetables of choice.


Nutritional Information

Source of Fibre, Calcium Iron, Vitamin C & Omega-3

Energy 333kcals
Protein 32g
Fat 13g
Carbohydrate 24g