Baked Sole Cornwall Recipes

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LEMON SOLE



Lemon Sole image

Provided by Food Network Kitchen

Categories     main-dish

Time 25m

Yield 4 main course servings

Number Of Ingredients 8

Four 4-ounce skinless sole or flounder fillets
Kosher salt and freshly ground black pepper
Flour for dredging
5 tablespoons cold unsalted butter, cut into tablespoon-sized pieces
2 tablespoons freshly squeezed lemon juice
2 teaspoons water
1 teaspoon minced flat-leaf parsley leaves
1 teaspoon minced fresh thyme leaves

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.

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

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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