Baked Fillet Of Sole Recipes

BAKED SOLE FILLET, THE MEDITERRANEAN WAY

Baked Sole Fillet, the Mediterranean Way image

Simple Baked Sole fillet, Spiced Mediterranean-style and baked in a buttery lime sauce. Green onions, dill, and capers are welcomed additions here!

Provided by The Mediterranean Dish

Categories Entree

Time 30m

Number Of Ingredients 14

Ingredients

1 lime or lemon, juice of
1/2 cup Private Reserve extra virgin olive oil
3 tbsp ghee or unsalted melted butter (if you like it buttery, then add up to 1/2 cup)
2 shallots, thinly sliced
3 garlic cloves, thinly-sliced
2 tbsp capers
1 tsp seasoned salt, or to your taste
3/4 tsp ground black pepper
1 tsp ground cumin
1 tsp garlic powder
1.5 lb Sole fillet (about 10-12 thin fillets)
4-6 green onions, top trimmed, halved length-wise
1 lime or lemon, sliced (optional)
3/4 cup roughly chopped fresh dill for garnish

Steps:

In a small bowl, whisk together lime juice, olive oil and melted butter with a dash of seasoned salt. Stir in the shallots, garlic and capers.
In a separate small bowl, mix together the seasoned salt, pepper, cumin and garlic powder. Spice fish fillets each on both sides.
Place the fish fillets on a lightly-oiled large baking pan or dish. Cover with the buttery lime mixture you prepared earlier. Now arrange the green onion halves and lime slices on top.
Bake in 375 degrees F-heated oven for 10-15 minutes. Do not overcook.
Remove the fish fillets from the oven and garnish with the chopped fresh dill.
Serve next to white rice or roasted Greek potatoes and a simple Mediterranean salad.

Nutrition Facts : Calories 350 calories, Sugar 0.7 g, Sodium 528.1 mg, Fat 26.1 g, SaturatedFat 6.6 g, TransFat 0 g, Carbohydrate 7.5 g, Fiber 1.8 g, Protein 23.1 g, Cholesterol 15.3 mg

BAKED FILLET OF SOLE

Baked Fillet of Sole image

The Baked Fillet of Sole recipe out of our category Fish! EatSmarter has over 80,000 healthy & delicious recipes online. Try them out!

Provided by EAT SMARTER

Categories Main Course

Time 50m

Yield 4

Number Of Ingredients 13

Ingredients

4 large Sole fillet (each 6-7 oz)
8 scallions
4 tomatoes
2 medium-sized potatoes (about 4 oz)
1 lemon
4 sprigs parsley
4 sprigs thyme
2 tsps Canola oil
salt
peppers
0.5 tsp ground cilantro
4 bay leaves
4 tsps olive oil

Steps:

Rinse the sole fillets in cold water, pat dry and cut in half crosswise.
Rinse scallions, pat dry and cut into 4 cm long pieces (approximately 1 1/2 inches).
Rinse tomatoes and cut out the stems. Quarter tomatoes and slice them into 1/2-inch thick slices.
Rinse, peel and slice the potatoes very thinly using a mandoline if available.
Rinse lemon and wipe dry, and cut into thin slices. Rinse the parsley and thyme and shake dry.
Using kitchen shears, cut 4 sheets of aluminum foil (approximately 12 x 12 inches). Place on a work surface and coat with canola oil.
In the center of each sheet place a layer of potatoes and tomatoes and top each with 2 half sole fillets. Season with salt, pepper and ground coriander.
Distribute lemon slices, scallions, 1 bay leaf, 1 sprig of thyme and 1 stalk of parsley on each of the 4 packets.
Sprinkle each fish packet with 1 teaspoon of olive oil. Seal the foil firmly around the fish, place on a baking sheet, and bake in a preheated oven at 425°F for 25-30 minutes.

Nutrition Facts : Calories 278 kcal, Fat 7 g, SaturatedFat 1.1 g, Protein 38 g, Carbohydrate 12 g, Sugar 0 g, Cholesterol 108 mg

BAKED FILLET OF SOLE

Baked Fillet of Sole image

Make and share this Baked Fillet of Sole recipe from Food.com.

Provided by Dancer

Categories Vegetable

Time 15m

Yield 2 serving(s)

Number Of Ingredients 8

Ingredients

3/4 lb fillet of sole (lemon or gray sole)
1 pinch rosemary
3 tablespoons white wine
1 tablespoon lemon juice
2 scallions, sliced and sauteed lightly
1/4 lb mushroom, stems removed, sliced and sauteed lightly
1 tablespoon parsley, chopped fine
salt & pepper, freshly ground

Steps:

Place fillets in a greased baking dish.
Combine rosemary, wine, lemon juice and pour over the fish.
Top with scallions and mushrooms.
Cover with aluminum foil.
Bake in preheated 350-degree oven for about 15 minutes or until flaky.
Sprinkle with parsley and season with salt and pepper.

Nutrition Facts : Calories 193.1, Fat 2.3, SaturatedFat 0.5, Cholesterol 81.8, Sodium 145.6, Carbohydrate 4.3, Fiber 1.1, Sugar 1.7, Protein 34.3

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