Baked Sole Cornwall Recipes

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

BAKED SOLE CORNWALL

Baked Sole Cornwall image

Make and share this Baked Sole Cornwall recipe from Food.com.

Provided by Millereg

Categories Lunch/Snacks

Time 55m

Yield 4 serving(s)

Number Of Ingredients 9

Ingredients

4 small sole, filets about 1 pound total weight,cleaned and scaled
salt
fresh ground pepper
1 tablespoon sunflower oil
4 onions
4 tomatoes
3 sprigs fresh parsley
1 tablespoon water
1 dash lemon juice

Steps:

Season the fish both inside and out with salt and pepper.
Heat the oil in a frying pan; slice the onions coarsely in rings and soften them in the oil for about 10-15 minutes, without allowing them to brown.
Put half the onions over the bottom of an ovenproof dish and lay the fish on top.
Slice the tomatoes and lay them over the fish.
Now spread the onions on top and sprinkle the oil (in which they were softened) over everything.
Add the parsley and lemon juice.
Season again lightly and cover the fish with kitchen foil.
Bake at 180°C/ 350°F/ Gas Mark 4 for 30 minutes for small filets, 35-40 minutes for larger filets.
Serve as it is, in the dish.

Nutrition Facts : Calories 98.7, Fat 3.7, SaturatedFat 0.5, Sodium 9.9, Carbohydrate 16, Fiber 3, Sugar 8, Protein 2.1

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