BAKED SOLE FILLET, THE MEDITERRANEAN WAY
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
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
LEMON SOLE
Provided by Food Network Kitchen
Categories main-dish
Time 25m
Yield 4 main course servings
Number Of Ingredients 8
Steps:
- Preheat 2 medium non-stick skillets over medium-low heat for 5 minutes.
- Meanwhile, lay the fillets on a piece of wax paper, parchment, or a baking sheet and blot dry with paper towels. Season the fillets with salt and pepper. (If the fillets tapers down to a very thin tail, fold the tail back to make a more uniformly thick fillet.) Put the flour on a plate. Dredge the rounded-sides of the fillets in the flour and shake off any excess.
- Raise the heat to medium-high and add 1 tablespoon of butter to each skillet. When the butter stops foaming, add 2 fillets to each pan, rounded-side down, and cook, lightly shaking the skillets occasionally, until golden brown, about 2 minutes. Turn off the heat, flip the fillets with a spatula, and let the fillets finish cooking in the residual heat in the pans, about 2 minutes more. Transfer the fillets to 4 warm plates and cover loosely with foil.
- Add the lemon juice and water to one of the skillets. While moving the skillet in a circular motion, add the remaining 3 tablespoons butter, little by little, until melted and a smooth, creamy sauce is formed. Stir in the parsley and thyme and season with salt and pepper to taste. Spoon some of the sauce over each fillet and serve immediately.
OVEN-POACHED PACIFIC SOLE WITH LEMON CAPER SAUCE
A fish piccata of sorts, this dish is easy to make and the lemon-caper sauce marries well with delicate varieties like sole, fluke or flounder, as well as more robust fish like swordfish. Start by laying fish fillets out in a baking dish and seasoning them with salt and pepper. Finely chop some shallots and briefly cook them in a skillet before adding wine. Pour the wine and shallots over the fish, cover with foil and bake until opaque and the fish pulls apart easily when gently probed with a fork. Meanwhile, whisk together garlic, capers, lemon juice and olive oil. When the fish emerges from the oven, pour the liquid from the dish back into the skillet to make a pan sauce. Reduce it to about 1/4 cup - thicker than you may imagine - stirring all the while. Add the garlic-caper mixture and some chopped parsley, whisk together and serve on top of the fillets, the mild flesh of the fish bathing in the bright, brawny flavors of the sauce.
Provided by Martha Rose Shulman
Categories dinner, weekday, main course
Time 40m
Yield Serves 4
Number Of Ingredients 10
Steps:
- Preheat the oven to 400 degrees. Oil or butter one or two baking dishes large enough to accommodate the fish fillets in one layer. Lay the fish in the dish(es) and season with salt and pepper.
- Heat the olive oil over medium heat in a small or medium skillet and add the shallot. Cook, stirring, until tender and translucent, about 3 minutes. Add the wine to the pan, bring to a boil, and pour the wine and shallots over the fish. Return the skillet to the stove (make sure the heat is off) for later use. Cover the baking dish with foil and place in the oven. Bake 8 to 10 minutes, or 5 minutes for each 1/2 inch of thickness, until the fish is opaque and pulls apart easily with a fork.
- While the fish is in the oven, whisk together the garlic, capers, lemon juice and olive oil. You can also mash the garlic in a mortar and pestle and work in the capers, lemon juice and olive oil, though I prefer the capers chopped, even some intact, and not puréed.
- When the fish is done remove it from the oven and carefully transfer to a platter or plates. Cover and keep warm. Pour the liquid in the baking dish into the skillet and turn the heat on high. Reduce, stirring often, to about 1/4 cup - it should be thick - and stir in the garlic and caper mixture and the parsley. Whisk together, taste and adjust seasoning, pour over the fish and serve.
Nutrition Facts : @context http, Calories 299, UnsaturatedFat 13 grams, Carbohydrate 5 grams, Fat 17 grams, Fiber 1 gram, Protein 22 grams, SaturatedFat 3 grams, Sodium 632 milligrams, Sugar 2 grams, TransFat 0 grams
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.
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
CRUMB-TOPPED SOLE
Looking for a low-carb supper that's ready in a hurry? These buttery sole fillets have just a dab of rich sauce and are topped with toasty bread crumbs. -Taste of Home Test Kitchen
Provided by Taste of Home
Categories Dinner
Time 15m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- Combine the mayonnaise, 2 tablespoons cheese, mustard seed and pepper; spread over tops of fillets. Place on a broiler pan coated with cooking spray. Broil 4 in. from the heat until fish flakes easily with a fork, 3-5 minutes., Meanwhile, in a small bowl, combine the bread crumbs, onion, ground mustard and remaining cheese; stir in butter. Spoon over fillets; spritz topping with cooking spray. Broil until golden brown, 1-2 minutes longer. Sprinkle with green onions if desired.
Nutrition Facts : Calories 267 calories, Fat 10g fat (3g saturated fat), Cholesterol 94mg cholesterol, Sodium 378mg sodium, Carbohydrate 8g carbohydrate (1g sugars, Fiber 1g fiber), Protein 35g protein. Diabetic exchanges
PEPPERED PETRALE SOLE WITH MUSHROOMS AND LAVENDER
Most any mild white fish can be substituted for the sole: cod, orange roughy, tilapia, haddock, Dover sole, etc. For this particular recipe I chose Oregon-caught petrale sole. Mmm, I think this would pair well with a simple baked potato or fresh pasta and perhaps a tossed salad or grilled/roasted corn on the cob, if you ask me. Oh, and a glass of Sauvignon Blanc, s'il vous plait! Adapted from lavenderhillsofkentucky.com.
Provided by COOKGIRl
Categories Spring
Time 20m
Yield 4 fillets
Number Of Ingredients 12
Steps:
- In a large skillet on medium heat, sauté mushrooms and garlic in butter for 1 minute.
- Place fillets over mushrooms and sprinkle with the dried lavender (or my posted Lavender Rub), cracked black pepper (omit if using rub), and smoked paprika.
- Cover and cook over low-medium heat for 5-10 minutes or until fish flakes easily with a fork, adding the tomato slices the last minute of cooking. (The petrale sole cooked a total of 6 1/2 minutes. fyi).
- Garnish each fillet with lemon slices, green onions (and/or chives) and a sprig of fresh lavender. Season with salt, to taste.
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