Baked Mediterranean Sole With Seasoned Rice Recipes

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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

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 MEDITERRANEAN SOLE



Baked Mediterranean Sole image

Provided by Pacific Seafood

Categories     Seafood, Dinner

Yield 1

Number Of Ingredients 14

Juice of 1 lemon
½ cup extra virgin olive oil
¼ cup unsalted melted butter
2 shallots, thinly sliced
3 garlic cloves, thinly-sliced
2 Tbsp capers
1 tsp salt, or to your taste
¾ tsp ground black pepper
1 tsp dried oregano
1 tsp garlic powder
1.5 lb Sole fillet (about 10-12 thin fillets)
4-6 green onions, top trimmed, halved length-wise
1 lemon, sliced (optional)
¾ cup roughly chopped fresh dill for garnish

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.

BAKED MEDITERRANEAN SOLE WITH SEASONED RICE



BAKED MEDITERRANEAN SOLE WITH SEASONED RICE image

Categories     Fish     Bake

Yield Makes 4 main course servings.

Number Of Ingredients 12

1 lb. thin asparagus, bottom 2 inches removed
½ lb. assorted dark olives (such as Kalamata, Gaeta, Nicoise)
4 oz. feta cheese, crumbled
1 medium clove garlic, minced
2 tbsp. extra virgin olive oil
1 tbsp. fresh oregano or 1 tsp. dried
½ tsp. black pepper, freshly ground
1 cp. short grain rice (such as sushi rice)
1 tbsp. rice wine vinegar
½ tsp. ground cumin
1 lb. sole filets (skin removed) or other mild white fish
½ tsp. table salt

Steps:

  • Pre-heat oven to 450 degrees. Cut asparagus diagonally into 2-inch pieces. Remove and discard pits from olives by mashing gently with a heavy flat implement such as a mallet (being careful not to smash the pit) then digging out pit. Chop pitted olives coarsely. Mix chopped olives, asparagus pieces, crumbled feta cheese, garlic, olive oil, oregano and pepper (to taste) in a large bowl. Cook rice according to package directions, omitting any butter or oil. Stir in rice wine vinegar and allow to stand for 5 minutes. While rice is cooking, spread ½ olive mixture evenly across bottom of 13x9 inch baking dish. Season both sides of fish lightly with salt and place in a single layer on top of olive mixture. Top evenly with remaining mixture. Bake on middle rack of oven for 15 minutes or until fish is opaque, timing it to finish with the rice. Season rice evenly with cumin. Serve vegetables and fish over rice on plates, spooning any residual cooking liquid over fish.

MEDITERRANEAN RICE



Mediterranean Rice image

A nice simple rice side, simply make as directed or else throw everything in the rice cooker adding the parsley at the keep warm stage.

Provided by Mandy

Categories     Rice

Time 22m

Yield 4-6 serving(s)

Number Of Ingredients 9

2 tablespoons olive oil
1 onion, finely chopped
1 garlic clove, crushed
2 cups rice
2 teaspoons chicken stock powder
2 tablespoons lemon rind, grated
1/4 cup parsley, chopped
black pepper
boiling water

Steps:

  • Heat oil & saute onion & garlic until tender, stir in rice.
  • Add boiling water until pan is 3/4 full. Bring to boil, stirring.
  • Stir in stock & rapid boil for 10-12 mins or until tender, drain well.
  • Return to pan adding lemon rind, parsley & pepper, toss well to combine.

Nutrition Facts : Calories 425.6, Fat 7.4, SaturatedFat 1.1, Sodium 16.6, Carbohydrate 80.9, Fiber 2.3, Sugar 1.3, Protein 7

MEDITERRANEAN SOLE



Mediterranean Sole image

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

1 pound sole fillets, cut into 4 portions
1/4 teaspoon pepper
1 medium lemon, sliced
2 tablespoons dry white wine or chicken broth
2 tablespoons olive oil, divided
2 cups cherry tomatoes, halved
1/2 cup Greek olives, halved
1 tablespoon capers, drained
1 tablespoon lemon juice
2 garlic cloves, minced
2 tablespoons minced fresh parsley

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

BAKED MEDITERRANEAN CHICKEN AND RICE



Baked Mediterranean Chicken and Rice image

Another perfect one if you've got friends coming around for the evening. Sling it in the oven and work your way through a bottle of wine while it's cooking...

Provided by MarieRynr

Categories     Chicken Breast

Time 1h10m

Yield 4 serving(s)

Number Of Ingredients 12

4 skinless chicken breasts (organic or free range)
2 tablespoons olive oil
1 large red onion, finely sliced
1 red pepper, thinkly sliced
3 cloves garlic, chopped
325 g long grain rice
400 ml dry white wine
1 (1 liter) carton pureed tomatoes (passata)
1 cup pitted black olives, roughly chopped
8 sun-dried tomatoes
1 bunch basil leaves, torn into pieces,save a few leaves to serve.
parmesan cheese, shavings to serve

Steps:

  • Heat oven to 180*C.
  • Season the chicken with salt and freshly ground pepper.
  • Heat the olive oil in a flameproof casserole (You'll need one with a lid) and brown the chicken all over.
  • Transfer to a plate.
  • Fry the onion and red pepper in the casserole for a couple of minutes, then stir in the garlic and rice.
  • Pour in the wine and passata and add the olives, sun dried tomatoes and basil.
  • Season, stir well and bring to a simmer.
  • REturn the chicken to the pan, push it into the liquid.
  • Cover and bake for 45 minutes.
  • Scatter with basil leaves, Parmesan and a grinding of pepper to serve.

Nutrition Facts : Calories 808.7, Fat 14.5, SaturatedFat 2.5, Cholesterol 136.9, Sodium 551.1, Carbohydrate 85.8, Fiber 6.3, Sugar 10.4, Protein 63.8

MEDITERRANEAN BAKED BROWN RICE



Mediterranean Baked Brown Rice image

Make and share this Mediterranean Baked Brown Rice recipe from Food.com.

Provided by Engrossed

Categories     Rice

Time 2h

Yield 8-10 serving(s)

Number Of Ingredients 19

1 tablespoon olive oil
2 -3 shallots, minced (about 1/2 cup)
2 garlic cloves, minced
1 1/2 cups long grain brown rice
3 ounces cremini mushrooms, sliced (about 1 cup baby bellas)
1/2 cup dried sun-dried tomato, chopped kitchen shears work good (about 1.5oz)
1/2 cup kalamata olive, drained and sliced (about 2oz) (optional)
1 (13 3/4 ounce) can water-packed artichoke hearts, drained and quartered
2 1/2 cups water
2 vegetable bouillon cubes
1 -2 teaspoon italian seasoning or 1 -2 teaspoon dried oregano
1/2 teaspoon ground black pepper
1/4-1/2 teaspoon crushed red pepper flakes, more to taste (optional)
1 cup asiago cheese, shredded (about 1.5oz)
2 cups spinach, chopped (fresh or frozen)
1/4 cup fresh parsley, minced or 1/4 cup fresh cilantro
2 -4 tablespoons fresh basil, minced
2 key limes, juice and zest of
crumbled feta cheese, to serve (optional)

Steps:

  • Preheat oven to 375°F.
  • Heat olive oil in a large skillet over medium heat. Add shallots and saute for about 3 minutes until they start to brown.
  • Add garlic and saute another 2 minutes.
  • Add rice and stir-fry until it browns about 10 minutes.
  • Stir mushrooms, sun-dried tomatoes, olives and artichoke hearts into rice and pour into an 8x8 baking dish.
  • Heat water, bouillon, seasoning and peppers until boiling. Immediately pour over rice.
  • Cover baking dish tightly with 2 layers of foil.
  • Bake for 75 minutes.
  • Uncover and fluff with a fork.
  • Stir in asiago, spinach, parsley, basil, lime juice and zest. Cover with a clean kitchen towel and let sit for 5 minutes.
  • Uncover and let sit 5 more minutes before serving.
  • Top with crumbled feta to serve, if desired.

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