BAKED MEDITERRANEAN SOLE
Steps:
- In a small bowl, whisk together lemon juice, olive oil and melted butter with a dash of salt. Stir in the shallots, garlic and capers.
- In a separate small bowl, mix together the salt, pepper, oregano and garlic powder. Sprinkle seasoning on both sides of fish fillets.
- Place the fish fillets on a lightly-oiled large baking pan. Pour the butter lemon mixture on top of fillets. Top with the green onion halves and lemon slices.
- Bake in 375°F heated oven for 10-15 minutes, until opaque. Do not overcook.
- Remove the fish fillets from the oven and garnish with the chopped fresh dill.
- Serve with roasted red potatoes and a green salad.
MEDITERRANEAN SOLE
This Mediterranean sole recipe may be simple, but it's elegant and incredibly flavorful. Steaming in parchment is an easy and healthy way to cook fish and vegetables. Any white fish will work in place of the sole. —Andrea Potischman, Menlo Park, California
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- Preheat oven to 400°. Place each fillet on a piece of heavy-duty foil or parchment (about 12 in. square). Sprinkle fillets with pepper; top with lemon slices. Drizzle with wine and 1 tablespoon oil., In a small bowl, combine tomatoes, olives, capers, lemon juice, garlic and remaining 1 tablespoon oil; spoon over fillets. Fold foil or parchment around fish, sealing tightly., Place packets on a baking sheet. Bake until fish just begins to flake easily with a fork, 10-12 minutes. Open packets carefully to allow steam to escape. Sprinkle with parsley.
Nutrition Facts : Calories 211 calories, Fat 14g fat (2g saturated fat), Cholesterol 51mg cholesterol, Sodium 669mg sodium, Carbohydrate 7g carbohydrate (2g sugars, Fiber 2g fiber), Protein 15g protein. Diabetic Exchanges
MEDITERRANEAN SOLE WITH RATATOUILLE
Savor the sunny Mediterranean! Fennel, eggplant and fresh oregano join flavored canned tomatoes, bell peppers and meltingly tender sole.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 30m
Yield 4
Number Of Ingredients 8
Steps:
- Spray 12-inch skillet with cooking spray; heat over medium heat. Add bell pepper, onion and fennel; cook about 5 minutes, stirring frequently, until vegetables are crisp-tender.
- Stir in eggplant, tomatoes and 2 teaspoons of the oregano; reduce heat to medium-low. Cover; cook 15 minutes, stirring frequently.
- Roll up each fillet, beginning from narrow end, and secure with toothpicks; sprinkle with remaining 2 teaspoons oregano. Place fish rolls, seam sides down, in eggplant mixture. Cover; cook about 8 minutes or until fish flakes easily with fork.
- Using slotted spoon, remove fish to serving platter. Remove toothpicks from fish. Serve eggplant mixture with fish. Sprinkle with cheese.
Nutrition Facts : Calories 140, Carbohydrate 19 g, Cholesterol 30 mg, Fiber 7 g, Protein 12 g, SaturatedFat 0 g, ServingSize 1 Serving, Sodium 270 mg, Sugar 7 g, TransFat 0 g
SOLE EN PAPILLOTE WITH TOMATOES AND OLIVES
Provided by Larraine Perri
Categories Fish Olive Tomato Low Cal Dinner Summer Healthy Self Sugar Conscious Pescatarian Peanut Free Tree Nut Free Soy Free Kosher
Yield Makes 4 servings
Number Of Ingredients 14
Steps:
- Heat oven to 450°F. Fold four 15-inch-square pieces of parchment in half. Starting at fold of each piece, draw half a large heart shape. Cut along lines; open. Place 1 fish fillet next to crease on each piece of parchment. In a small skillet, warm 1 tbsp oil over medium heat. Sauté sliced garlic and pepper flakes until garlic turns golden, 1 minute. Remove skillet from heat; stir in tomatoes, capers and olives. Sprinkle fish with salt and pepper. Divide tomato mixture among fish. Top each fillet with 2 teaspoon wine, 1 teaspoon butter and 2 thyme sprigs. Fold other half of parchment over fish. Starting at top of each parchment half-heart, make small, tight, overlapping folds along outside edge to seal packet; twist tail ends tightly to seal completely. Place packets on a large rimmed baking sheet; roast 8 minutes. Broil or toast ciabatta until golden; rub with garlic clove halves and brush with remaining 4 teaspoon oil. Transfer packets to plates. Slit tops with a knife; gently open. Serve 1 slice ciabatta with each packet.
MEDITERRANEAN SOLE WITH ARUGULA (ROCKET)
Sole is one of the most delicate fish you can get. You should try it whole baked in the oven. Add some flavourful ingredients and you will have an easy to make and delicious Italian styled fish dish. Filleting of sole is very easy and don't be afraid of the bones. There are only a few big ones. This recipe was inspired by Jamie Olivre's "Soglioloa in tre modi", which I found in his book "Jamie's Italy". I loved it from the first reading and changed it only slightly. I like his recipes, because they are inventive and make best use of the ingredients. Serve with the arugula as a salad, white bread and a dry white wine.
Provided by Thorsten
Categories Lunch/Snacks
Time 1h5m
Yield 1-2 serving(s)
Number Of Ingredients 10
Steps:
- Preheat oven (200°C, 390°F).
- Peel potatoes or just wash them thoroughly. Cut them into thick slices (about 1/4 inch or a little thicker). Mix them in a bowl with a little olive oil.
- Brush a little olive oil on a baking tray. Lay the potatoes in a single layer on the baking tray. The layer of potatoes should fit the size of the sole. Sprinkle with salt to taste.
- Remove the leaves of 3 sprigs rosemary and sprinkle them onto the potatoes. Half the olives and arrange on the potatoes. Cover potatoes with aluminium foil and bake for 20 minutes. Remove aluminium foil and let bake for another 10 minutes to brown the potatoes slightly.
- Meanwhile, cut the pancetta into pieces. Brush the sole lightly with olive oil and salt slightly to taste.
- Put the fish onto the layer of potatoes, arrange pancetta on the sole. Remove the leaves from one sprig of rosemary and sprinkle them above the sole. Put some olive oil onto the sole.
- Bake the sole for about 10 minutes in the middle of the oven. After 10 minutes the fish should almost be done. To brown it a little put tray in the upper part of the oven and broil for just a few minutes (2-5 minutes) longer.
- Meanwhile remove the lower and hard parts of the arugula leaves and put them into a bowl. Flavour 2 tablespoons of olive oil with 1 teaspoon of lemon juice. Mix flavoured oil with arugula prior to serving. Cut the rest of the lemon into slices.
- Take the fish out of the oven, sprinkle with some arugula leaves and decorate with some lemon slices. Serve fish on baking tray with the rest of the arugua as a salad and some white bread.
- NOTE: you can do this recipe also with other plaice, like flounder.
Nutrition Facts : Calories 1305.4, Fat 11.4, SaturatedFat 2.2, Cholesterol 217.9, Sodium 818.6, Carbohydrate 200.4, Fiber 29.9, Sugar 8.3, Protein 108.7
SOLE IN HERBED BUTTER
This recipe is requested often in my family. I don't mind making it often..it's easy to prepare and it is ready in minutes.-Marilyn Paradis, Woodburn, Oregon
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 6 servings.
Number Of Ingredients 8
Steps:
- In a small bowl, combine the butter, dill, onion powder, garlic powder, salt if desired, and pepper. , In a large skillet, heat butter mixture over medium heat until melted, 1-2 minutes. Add the sole; cook until fish just begins to flake easily with a fork, 2-3 minutes on each side. If desired, garnish with dill and lemon.
Nutrition Facts : Calories 176 calories, Fat 11g fat (6g saturated fat), Cholesterol 88mg cholesterol, Sodium 509mg sodium, Carbohydrate 1g carbohydrate (0 sugars, Fiber 0 fiber), Protein 19g protein.
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