Bakedsolemexicana Recipes
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
BAKED SOLE MEXICANA
Make and share this Baked Sole Mexicana recipe from Food.com.
Provided by luvcookn
Categories Mexican
Time 35m
Yield 6 serving(s)
Number Of Ingredients 12
Steps:
- Preheat oven to 375 degrees. Coat large baking dish with vegetable cooking spray.
- Arrange the fish fillets in a single layer and season with the lime juice, 1/2 tsp of the salt, and 1/4 tsp of the pepper.
- In a large skillet, heat the olive oil. Add the onion and garlic and cook over medium-high heat until softened, about 3 minutes.
- Add the tomatoes, bay leaf, marjoram and jalapeno peppers.
- Cook until thickened, 5 - 7 minutes. Stir in 3 tbsp of the chopped parsley and the remaining salt and pepper and cook 2 minutes.
- Pour the sauce over the fillets and bake until the fish is cooked through and opaque throughout, 8 -10 minutes.
- Sprinkle the remaining chopped parsley over the top and serve.
Nutrition Facts : Calories 92.7, Fat 5.1, SaturatedFat 0.8, Cholesterol 13.6, Sodium 416.5, Carbohydrate 6.2, Fiber 1.5, Sugar 2.9, Protein 6.4
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
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