THE NICEST TRAY-BAKED LEMON SOLE
Beautifully light and tasty, this simple lemon sole recipe is a winner with any flat fish.
Provided by Jamie Oliver
Categories Healthy meals Jamie's Dinners Dinner Party Fruit Mains Baking
Time 35m
Yield 4
Number Of Ingredients 12
Steps:
- This is really simple. First of all give your fish a wash, then with a sharp knife score across each fish down to the bone at 2.5cm/1 inch intervals on both sides. This allows flavour to penetrate the fish and lets the fish's juices come out.
- Preheat the oven to 200ºC/400ºF/gas 6. Get yourself a bowl and add the tomatoes, garlic, oregano or basil, spring onions, balsamic vinegar, a pinch of salt and pepper and the zest and juice of 1 lemon to it. Loosen with a couple of good tablespoons of extra virgin olive oil and mix well, then spread over the bottom of a large roasting tray. Use one that will fit all 4 fish quite snugly (or you can use two smaller trays). Place the fish on top - top to tail.
- Now add the olives, parsley, juice and zest of the second lemon to the bowl that the tomatoes were in. Loosen with a little olive oil and then divide this mixture between the fish, placing an equal amount on the centre of each. Cook in the preheated oven for 12 to 15 minutes, depending on the size of the fish. To check whether they're done, take the tip of a knife and push it into the thickest part of the fish. When done, the flesh will easily pull away from the bone.
- Once cooked, remove the fish from the oven and allow them to rest for 3 or 4 minutes while you get your guests round the table, serve them some wine and dress your salad. Then you can come back to the fish. Divide them up at the table on to 4 plates, making sure that everyone gets some tomatoes and juice spooned over the top of the fish. Lovely!
Nutrition Facts : Calories 366 calories, Fat 13.6 g fat, SaturatedFat 3.1 g saturated fat, Protein 55.5 g protein, Carbohydrate 5.2 g carbohydrate, Sugar 3.5 g sugar, Sodium 1.5 g salt, Fiber 1.5 g fibre
EASY SOLE MEUNIERE
Steps:
- Preheat the oven to 200 degrees F. Have 2 heat-proof dinner plates ready
- Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper in a large shallow plate. Pat the sole fillets dry with paper towels and sprinkle one side with salt.
- Heat 3 tablespoons of butter in a large (12-inch) saute pan over medium heat until it starts to brown. Dredge 2 sole fillets in the seasoned flour on both sides and place them in the hot butter. Lower the heat to medium-low and cook for 2 minutes. Turn carefully with a metal spatula and cook for 2 minutes on the other side. While the second side cooks, add 1/2 teaspoon of lemon zest and 3 tablespoons of lemon juice to the pan. Carefully put the fish filets on the ovenproof plates and pour the sauce over them. Keep the cooked fillets warm in the oven while you repeat the process with the remaining 2 fillets. When they're done, add the cooked fillets to the plates in the oven. Sprinkle with the parsley, salt, and pepper and serve immediately.
LEMON SOLE FISH RECIPE
Looking for something low in calories, and carbs that doesn't taste like cardboard? Try this
Provided by Aku N
Categories Fish
Time 1h20m
Number Of Ingredients 7
Steps:
- 1. marinate the fish in olive oil, lemon and garlic.
- 2. heat butter in pan, saute fish
- 3. add capers, and chicken broth
- 4. cook until flaky
EASY PAN FRIED SOLE FISH WITH LEMON-BUTTER SAUCE
This is a pretty basic recipe but it is just delicious! You can use lemon pepper in place of black pepper.
Provided by Kittencalrecipezazz
Categories Brunch
Time 15m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Mix the flour with seasoned salt and pepper in a shallow dish.
- Dredge the fish fillets in the flour mixture.
- Heat a large skillet over high heat.
- Add in about 3 tablespoons butter to the hot skillet.
- Saute the fillets in 2 batches, cooking on each side (on high heat about 2 minutes per side) or until just cooked through; transfer the fish to a plate to keep warm.
- Add in the remaining 4 tablespoons butter and cook until golden in colour; add in lemon juice, bring to a boil and add in the parsley.
- Season the sauce with salt and pepper.
- Pour the warm sauce over the fish.
- Serve immediately.
SOLE WITH LEMON-CAPER SAUCE
Provided by Giada De Laurentiis
Categories main-dish
Time 20m
Yield 2 to 4 servings
Number Of Ingredients 12
Steps:
- Using a paper towel, dry the sole fillets very well. Season the fish evenly with 1 teaspoon salt. Heat a medium skillet over high heat. Add 1 tablespoon olive oil and 1 tablespoon butter to the pan. When the butter is fully melted and the bubbles have subsided, dredge both sides of 2 fillets in the flour. Shake off the excess flour and add the fish to the skillet. Reduce the heat to medium high. Cook the fillets until beginning to brown around the edges on the first side, 2 to 3 minutes. Using a fish spatula, flip the fish gently and cook for another 30 seconds. Remove the fillets to a plate and continue with the remaining 1 tablespoon olive oil, 1 tablespoon butter and fish.
- When all 4 fillets are cooked and out of the skillet, add the capers and garlic and cook over medium heat, stirring, until fragrant, about 15 seconds. Add the chicken stock and lemon juice and stir, scraping up the bits from the bottom. Season with the remaining 1/4 teaspoon salt. Simmer for about 2 minutes to reduce the liquid slightly. Finish the sauce by stirring in the remaining 2 tablespoons butter, chili paste and oregano. Spoon the sauce over the fish, sprinkle with the parsley and serve.
More about "lemon sole fish recipes"
CRISPY SKIN LEMON SOLE | FISH RECIPES | JAMIE OLIVER RECIPES
From jamieoliver.com
LEMON SOLE FILLETS | FISH RECIPES | JAMIE OLIVER RECIPES
From jamieoliver.com
BAKED SOLE WITH LEMON - SALU SALO RECIPES
From salu-salo.com
LEMON SOLE RECIPES - BBC FOOD
From bbc.co.uk
LEMON SOLE RECIPES - GREAT BRITISH CHEFS
From greatbritishchefs.com
BAKED SOLE FILLET RECIPE | THE MEDITERRANEAN DISH
From themediterraneandish.com
WHAT TO SERVE WITH LEMON SOLE RECIPES ALL YOU NEED IS FOOD
From stevehacks.com
SOLE WITH LEMON CAPER SAUCE – GIADZY
From giadzy.com
HOW TO COOK LEMON SOLE | JAMIE OLIVER - YOUTUBE
From youtube.com
SOLE WITH LEMON CREAM - FISH RECIPES - DELISH
From delish.com
LEMON SOLE VERONIQUE RECIPE - GREAT BRITISH CHEFS
From greatbritishchefs.com
LEMON SOLE FISH RECIPES
From noterecipes.com
LEMON SOLE FISH RECIPES ALL YOU NEED IS FOOD
From stevehacks.com
LEMON SOLE FISH RECIPE - THE WORLD RECIPE
From theworldrecipe.com
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love