Mediterranean Sole Recipes

MEDITERRANEAN SOLE

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.

BAKED SOLE FILLET, THE MEDITERRANEAN WAY

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.

MEDITERRANEAN SOLE WITH RATATOUILLE

Steps:

• Spray 12-inch skillet with cooking spray; heat over medium heat. Add bell pepper, onion and fennel; cook about 5 minutes, stirring frequently, until vegetables are crisp-tender.
• Stir in eggplant, tomatoes and 2 teaspoons of the oregano; reduce heat to medium-low. Cover; cook 15 minutes, stirring frequently.
• Roll up each fillet, beginning from narrow end, and secure with toothpicks; sprinkle with remaining 2 teaspoons oregano. Place fish rolls, seam sides down, in eggplant mixture. Cover; cook about 8 minutes or until fish flakes easily with fork.
• Using slotted spoon, remove fish to serving platter. Remove toothpicks from fish. Serve eggplant mixture with fish. Sprinkle with cheese.

MEDITERRANEAN SOLE WITH ARUGULA (ROCKET)

Steps:

• Preheat oven (200°C, 390°F).
• Peel potatoes or just wash them thoroughly. Cut them into thick slices (about 1/4 inch or a little thicker). Mix them in a bowl with a little olive oil.
• Brush a little olive oil on a baking tray. Lay the potatoes in a single layer on the baking tray. The layer of potatoes should fit the size of the sole. Sprinkle with salt to taste.
• Remove the leaves of 3 sprigs rosemary and sprinkle them onto the potatoes. Half the olives and arrange on the potatoes. Cover potatoes with aluminium foil and bake for 20 minutes. Remove aluminium foil and let bake for another 10 minutes to brown the potatoes slightly.
• Meanwhile, cut the pancetta into pieces. Brush the sole lightly with olive oil and salt slightly to taste.
• Put the fish onto the layer of potatoes, arrange pancetta on the sole. Remove the leaves from one sprig of rosemary and sprinkle them above the sole. Put some olive oil onto the sole.
• Bake the sole for about 10 minutes in the middle of the oven. After 10 minutes the fish should almost be done. To brown it a little put tray in the upper part of the oven and broil for just a few minutes (2-5 minutes) longer.
• Meanwhile remove the lower and hard parts of the arugula leaves and put them into a bowl. Flavour 2 tablespoons of olive oil with 1 teaspoon of lemon juice. Mix flavoured oil with arugula prior to serving. Cut the rest of the lemon into slices.
• Take the fish out of the oven, sprinkle with some arugula leaves and decorate with some lemon slices. Serve fish on baking tray with the rest of the arugua as a salad and some white bread.
• NOTE: you can do this recipe also with other plaice, like flounder.