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.
BAKED FILLET OF SOLE
The Baked Fillet of Sole recipe out of our category Fish! EatSmarter has over 80,000 healthy & delicious recipes online. Try them out!
Provided by EAT SMARTER
Categories Main Course
Time 50m
Yield 4
Number Of Ingredients 13
Steps:
- Rinse the sole fillets in cold water, pat dry and cut in half crosswise.
- Rinse scallions, pat dry and cut into 4 cm long pieces (approximately 1 1/2 inches).
- Rinse tomatoes and cut out the stems. Quarter tomatoes and slice them into 1/2-inch thick slices.
- Rinse, peel and slice the potatoes very thinly using a mandoline if available.
- Rinse lemon and wipe dry, and cut into thin slices. Rinse the parsley and thyme and shake dry.
- Using kitchen shears, cut 4 sheets of aluminum foil (approximately 12 x 12 inches). Place on a work surface and coat with canola oil.
- In the center of each sheet place a layer of potatoes and tomatoes and top each with 2 half sole fillets. Season with salt, pepper and ground coriander.
- Distribute lemon slices, scallions, 1 bay leaf, 1 sprig of thyme and 1 stalk of parsley on each of the 4 packets.
- Sprinkle each fish packet with 1 teaspoon of olive oil. Seal the foil firmly around the fish, place on a baking sheet, and bake in a preheated oven at 425°F for 25-30 minutes.
Nutrition Facts : Calories 278 kcal, Fat 7 g, SaturatedFat 1.1 g, Protein 38 g, Carbohydrate 12 g, Sugar 0 g, Cholesterol 108 mg
BREADED FILLETS OF SOLE
Provided by Pierre Franey
Categories dinner, weekday, main course
Time 30m
Yield 4 servings
Number Of Ingredients 9
Steps:
- Put the fillets on a flat surface. There may be a small bone line running partly down the center of each fillet. If so, cut on both sides and discard it.
- Beat the egg, salt, pepper, water and one tablespoon of oil in a flat dish.
- Put the flour in a flat dish and toss the fillets in it. Shake off excess.
- Put bread crumbs in a flat dish.
- Dip the floured fillets, one at a time, in the egg mixture to coat well. Dip them on both sides in the bread crumbs and pat lightly to make the crumbs adhere.
- Heat the remaining one-third cup of oil in a heavy skillet and add enough breaded fillets to make one layer without crowding. Cook until golden brown on one side, about one and one-half to two minutes. Turn and cook about one and one-half minutes on the second side. The cooking times will depend on the thickness of the fish. It may be necessary to add more oil if it disappears. As the fillets are cooked transfer them to a warm serving platter. Continue cooking until all the fillets are done.
- Pour off the oil from the skillet and wipe it out with paper towels.
- Put the butter in the skillet and swirl it around over high heat until it starts to foam. Continue cooking until it starts to become hazelnut brown. Pour this over the fish. Sprinkle the fish with the lemon juice and serve.
Nutrition Facts : @context http, Calories 841, UnsaturatedFat 26 grams, Carbohydrate 72 grams, Fat 40 grams, Fiber 5 grams, Protein 44 grams, SaturatedFat 11 grams, Sodium 1334 milligrams, Sugar 5 grams, TransFat 0 grams
QUICK AND EASY BAKED FISH FILLET
We love boating here in the Hamptons in NY. Fluke (summer flounder) fishing is one of our favorite past times. The water is so clean you can actually watch the fish going to the hook. With fresh fish, we enjoy very basic, tasty recipes. This is a keeper!
Provided by JOAN2005
Time 35m
Yield 3
Number Of Ingredients 6
Steps:
- Preheat oven to 400 degrees F (200 degrees C).
- Place flounder in a baking dish; season with salt and pepper. Mix lemon juice, butter, and onion together in a bowl; pour over flounder.
- Bake in the preheated oven until fish is opaque and flakes easily with a fork, 25 to 30 minutes.
Nutrition Facts : Calories 164.5 calories, Carbohydrate 0.8 g, Cholesterol 87.4 mg, Fat 4.5 g, Fiber 0.1 g, Protein 28.6 g, SaturatedFat 2.1 g, Sodium 530.9 mg, Sugar 0.2 g
BAKED FILLET OF SOLE
Make and share this Baked Fillet of Sole recipe from Food.com.
Provided by Dancer
Categories Vegetable
Time 15m
Yield 2 serving(s)
Number Of Ingredients 8
Steps:
- Place fillets in a greased baking dish.
- Combine rosemary, wine, lemon juice and pour over the fish.
- Top with scallions and mushrooms.
- Cover with aluminum foil.
- Bake in preheated 350-degree oven for about 15 minutes or until flaky.
- Sprinkle with parsley and season with salt and pepper.
Nutrition Facts : Calories 193.1, Fat 2.3, SaturatedFat 0.5, Cholesterol 81.8, Sodium 145.6, Carbohydrate 4.3, Fiber 1.1, Sugar 1.7, Protein 34.3
SOLE FILLET BAKE WITH CHEESE
Make and share this Sole Fillet Bake With Cheese recipe from Food.com.
Provided by ev18327
Categories < 30 Mins
Time 30m
Yield 2 serving(s)
Number Of Ingredients 9
Steps:
- Clean sole and pat dry. Sprinkle garlic salt on both sides and arrange on a greased baking dish.
- Mix the rest of the ingredients. Spread them onto the sole fillets. Bake in a preheated oven of 200 degrees for 5 minute.
- Switch oven to grill and grill for another 5 min until golden brown. Serve.
Nutrition Facts : Calories 271.2, Fat 13.7, SaturatedFat 5.5, Cholesterol 97.3, Sodium 865.9, Carbohydrate 7.2, Fiber 0.3, Sugar 1.3, Protein 28.7
BAKED SOLE FILLETS
Sole is my favourite white fish; serve this with rice and a green vegetable for a quick, healthy meal.
Provided by Lennie
Categories Canadian
Time 40m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven to 375F degrees.
- Butter a shallow baking dish and arrange fish pieces in it; cover fish with onion slices.
- In a small bowl, whisk together sour cream, wine, flour, lemon juice and the seasonings; pour over the fish and onions.
- Bake, uncovered, for 25 minutes or until fish is tender; do not overcook or fish will dry out.
SOLE FILLETS IN LEMON BUTTER
This is such a speedy, no-fuss and delicious way to prepare fish. My son started requesting this "fish with crackers" as a little boy, and he still asks for it as an adult today. -Barbara Sharon, Plymouth, Wisconsin
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- Place the sole in an ungreased microwave-safe 11x7-in. dish; sprinkle with salt and pepper. Cover and microwave on high for 3-4 minutes. , In a small bowl, combine the butter, parsley and lemon juice; pour over fillets. Sprinkle with cracker crumbs. Microwave, uncovered, for 3-4 minutes or until fish flakes easily with a fork. Sprinkle with paprika.
Nutrition Facts : Calories 213 calories, Fat 11g fat (6g saturated fat), Cholesterol 77mg cholesterol, Sodium 377mg sodium, Carbohydrate 5g carbohydrate (1g sugars, Fiber 0 fiber), Protein 22g protein. Diabetic Exchanges
More about "baked sole fillets recipes"
10 BEST BAKED SOLE RECIPES | YUMMLY
From yummly.com
10 BEST BAKED SOLE FILLET RECIPES | YUMMLY
From yummly.com
SIMPLE SOLE FILLETS RECIPE | EAT SMARTER USA
From eatsmarter.com
HEALTHY SOLE RECIPES | EATINGWELL
From eatingwell.com
BAKED DOVER SOLE FILLET RECIPE EPICURIOUS - FOOD NEWS
From foodnewsnews.com
SOLE RECIPES | ALLRECIPES
From allrecipes.com
BAKED SOLE WITH TOASTED ALMONDS AND ORANGE BUTTER
From thriftyfoods.com
BAKED SOLE FILLETS WITH HERBS AND BREAD CRUMBS
From olgasflavorfactory.com
LEMON BAKED DOVER SOLE RECIPE | RECIPELAND
From recipeland.com
10 BEST BAKED FILLET LEMON SOLE RECIPES | YUMMLY
From yummly.com
BAKED SOLE WITH LEMON - SALU SALO RECIPES
From salu-salo.com
BAKED DOVER SOLE ROLLATINI / THE GRATEFUL GIRL COOKS!
From thegratefulgirlcooks.com
RECIPES FOR SOLE BAKED : OPTIMAL RESOLUTION LIST - BESTDOGWIKI
From recipeschoice.com
EASY WEEKNIGHT MEALS THAT ARE HEALTHY TOO : BAKED SOLE FILLET RECIPE
From joyfulhostess.com
TOP 42 HEALTHY BAKED SOLE FILLETS RECIPE RECIPES
From tprecipes.com
BAKED MEDITERRANEAN SOLE - PACIFIC SEAFOOD
From pacificseafood.com
10 BEST SOLE FISH FILLET RECIPES | YUMMLY
From yummly.com
10 BEST BAKED SOLE FILLET RECIPES | YUMMLY
From yummly.com
BAKED DOVER SOLE – KOSTERINA
From kosterina.com
BAKED LEMON SOLE | FISH RECIPES | JAMIE OLIVER RECIPES
From jamieoliver.com
BAKED SOLE WITH TOMATOES AND GARLIC RECIPE | CDKITCHEN.COM
From cdkitchen.com
BAKED PANKO-CRUSTED FISH FILLETS RECIPE - THE SPRUCE EATS
From thespruceeats.com
EASY BAKED DOVER SOLE RECIPE | SPARKRECIPES
From recipes.sparkpeople.com
GINGER BAKED FILLET OF SOLE | METRO
From metro.ca
EASY SOLE RECIPES | FOOD & WINE
From foodandwine.com
BAKED LEMON SOLE - RECIPE | COOKS.COM
From cooks.com
BAKED ROLLED SOLE RECIPE | CDKITCHEN.COM
From cdkitchen.com
BREADED FILET OF SOLE - BIGOVEN.COM
From bigoven.com
BEST BAKED LEMON SOLE FILLETS RECIPE - MAGIC SKILLET
From magicskillet.com
BAKED FROZEN SOLE FILLET RECIPES | BRYONT BLOG
From bryont.net
OVEN BAKED LEMON SOLE FILLET RECIPE - FOOD NEWS
From foodnewsnews.com
SAUTED SOLE FISH - RECIPES | COOKS.COM
From cooks.com
BAKED SOLE FILLETS - TRADITIONAL BRITISH RECIPES
From travelaboutbritain.com
CAJUN SOLE FILLETS | METRO
From metro.ca
HOW TO BAKE SOLE FILLETS | LIVESTRONG
From livestrong.com
A LOVELY RECIPE FOR STUFFED SOLE, PERFECT FOR ENTERTAINING.
From cookingnook.com
OVEN BAKED SOLE WITH LEMON SAUCE - MAGIC SKILLET
From magicskillet.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 »
#60-minutes-or-less #time-to-make #course #main-ingredient #cuisine #preparation #occasion #north-american #very-low-carbs #main-dish #eggs-dairy #seafood #canadian #oven #easy #dinner-party #fish #dietary #low-sodium #low-calorie #low-carb #inexpensive #low-in-something #saltwater-fish #sole-and-flounder #equipment
You'll also love