Sole tapenade twists

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Sole tapenade twists
Sole tapenade twists
  • Serves: 4

  • Prep time:

  • Cooking time:

  • Total time:

  • Skill level: Easy peasy

  • Costs: Cheap as chips

Essentials recipe Sole tapenade twists are really simple to make and taste delicious, made with fresh fish, green olives and mustard sauce served with mushrooms and mash. Each portion works out at only 283 calories per serving and it takes 30 mins to rustle up.


  • 8x75g approx fillets of sole, skinned (or use 4x150g approx tail-end fillets of cod or haddock, skinned)
  • 4tbsp green olive tapenade
  • 1tbsp olive oil
  • 250g button chestnut mushrooms, sliced or quartered
  • 100ml dry white wine or vermouth
  • 1tsp Dijon mustard
  • 50g butter
  • 1tbsp fresh tarragon, finely chopped
  • spring onion mash and wilted spinach, to serve

Prepare these up to a day ahead just keep chilled in the fridge.


  1. Cut a square of clingfilm and put flat on a surface. Lay the fish fillets, skinned-side up, in the middle of the square and spread each with tbsp tapenade. Roll up the fish from the narrow end to the thick end and roll up the clingfilm to enclose the fish, forming a sausage shape. Keep twisting in the sides tightly to seal.
  2. Bring a small pan of water to the boil, add the fish and simmer for about 7-8 mins, until cooked through.
  3. Meanwhile, heat the oil in a large frying pan, add the mushrooms with a generous pinch of salt and fry for 10 mins until deep golden. Set aside. Heat the wine and mustard in a pan, bubble until reduced to about 3tbsp. Whisk in the butter, a knob at a time, until creamy and smooth. Add the cooked mushrooms and tarragon and heat through, stirring.
  4. Remove the fish from the clingfilm and slice each in half; spoon over the sauce and serve.

Nutritional information per portion

  • Low
  • Med
  • High
  • Calories 283(kcal)
  • Fat 17.0g
  • Saturates 7.5g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

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