Looking for some gut-friendly mealtime inspiration? Easy to prepare and full of flavour, Baked Feta with Lemon Sole is a delicious mealtime favourite inspired by a traditional Greek staple.

Our recipe is deceptively simple and offers rich and complex flavours that are typical of the Mediterranean, using authentic ingredients, of course! The texture and sweet flavour of Lemon Sole pairs beautifully with the sharper tones in the sauce, to create a dish that wows – and gives your good gut bacteria a helping hand, too!

Baked Feta with Lemon Sole - Serves 2

Ingredients

  • 250g Wild Lemon Sole fillets
  • 90g Feta cheese (ideally traditional sheep’s and goat’s milk)
  • 30g Dried black olives (or swap for green if preferred)

Sauce Ingredients

  • 2 Buffalo tomatoes 
  • ½ courgette (grated)
  • 1 red pepper (chopped)  
  • 1 tsp sea salt  
  • Oregano (dried)
  • 30g freshly chopped parsley
  • 50ml extra virgin olive oil 
  • 4 cloves of garlic (minced)
  • 2 spring onions (thinly chopped)  
  • 2 sachets Bimuno prebiotic fibre 
Baked Feta With Lemon Sole

Instructions

  1. Preheat oven to 200°C (fan) and prepare an oven dish with lid.
  2. Add olive oil to the pan and gently cook the garlic for 2 minutes on a medium heat. Take care not to brown the garlic.
  3. Add peppers, spring onion and courgettes. Once cooked through, add tomatoes and allow the mixture to combine.
  4. Mix in salt and herbs and cook for 15 minutes, stirring occasionally.
  5. Once taken off the heat, mix in two sachets of Bimuno® DAILY.
  6. Pour the sauce into your oven fish. Place the Lemon Sole fillets and feta in the oven dish and sprinkle olives over.
  7. Allow 25 minutes to bake and serve with your favourite side dish.
Baked Feta With Lemon Sole

Why is this good for the gut?

Tomatoes are a great source of fibre and contain many useful vitamins for the body. These include beta-carotene, which the body turns into Vitamin A, as well as good amounts of Vitamins C and E. Courgette, also known as Zucchini, is another good source of Vitamin A, as well as minerals such as Manganese, Magnesium and Potassium. Importantly, courgette contains prebiotic fibre, which supports ‘good’ gut bacteria. In addition, Feta cheese is shown to contain Lactobacillus plantarum, a good gut bacteria that are shown to support the body’s immune function.

The recipe also includes Bimuno DAILY. Our prebiotic fibre supplement feeds and nourishes bifidobacteria, good gut bacteria that are shown to support areas such as immune health, mental health and cognition. They can even influence how well we sleep! Please note – do not exceed the daily recommended intake of Bimuno DAILY, which is one (1) sachet per person, per day. The Bimuno DAILY in this recipe replaces your regular intake and should not be in addition to it.

Recipe developed by @lets_eat_better_together

Meet Navneeta Gough (@lets_eat_better_together), a mother of two young children who is passionate about using the power of food to make positive health changes. She embarked on her own wellness journey and found that supporting good gut bacteria is the key. Navneeta has transformed her health and wellbeing through diet prompted by her experience with Irritable Bowel Syndrome and lost an impressive 5 stone in just two years. We’ve partnered with Navneeta to develop a range of nutritious ‘gut-friendly’ recipes for you to try! As well as trying out Navneeta’s gut-friendly recipe yourself, why not visit her Instagram account and follow her journey?

Navneeta

Gut health doesn’t need to be complex – there are handy everyday options for supporting your good gut bugs. Get inspired and take a look at our other ideas below: 

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