Sole With Parsley Mint Recipes
SOLE WITH PARSLEY & MINT.
Make and share this Sole with Parsley & Mint. recipe from Food.com.
Provided by Dancer
Categories < 30 Mins
Time 30m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Preheat broiler. Lightly spray a broiler pan and rack with vegetable oil spray.
- Rinse fish and pat dry with paper towels. Put fish on rack.
- In a small bowl, combine parsley, mint, oil, and garlic. Rub pastelike mixture on fish.
- Broil 4 inches from heat for 5 to 8 minutes, or until fish flakes easily with a fork.
- For sauce, heat margarine in a nonstick skillet over medium-high heat, swirling to coat bottom.
- Saute green onion for 1 to 2 minutes; add pan juices from fish and remaining sauce ingredients. Heat thouroughly. Pour over fish.
Nutrition Facts : Calories 127.7, Fat 4.5, SaturatedFat 0.8, Cholesterol 51.2, Sodium 340.7, Carbohydrate 1.6, Fiber 0.3, Sugar 0.4, Protein 14.4
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
PAN-FRIED SOLE WITH CAPER-PARSLEY SAUCE AND WILD RICE
The sauce is a creamy, slightly spicy complement to the light sole and the earthy wild rice. Be careful trying to scale up as you'll want to serve the sole fresh from the pan, so don't cook more than you can fit in one pan. Cooking time is based on the assumption that the rice will take about an hour. Otherwise, about 10 minutes.
Provided by Chef Grizzly
Categories One Dish Meal
Time 1h10m
Yield 2 serving(s)
Number Of Ingredients 11
Steps:
- The sole is the fastest to cook, and the part you want to make certain is hot, so prepare them last. While the rice is sitting after cooking is what I've done.
- Sauce:.
- Puree the parsley, garlic, capers, vinegar, mustard and onion in a blender or food processor.
- Once this reaches a smooth consistency, slowly pour in the oil while continuing to blend.
- This can be stored tightly covered in the refrigerator for several days. Let it come back to room temperature before serving.
- Cook the wild rice according to the directions to make about 1 & 1/2 cooked cups.
- Fish.
- Heat the olive oil in a frying pan large enough to hold the fillets side-by-side on high heat.
- Rinse the sole in water, pat mostly dry.
- Lightly flour each side.
- Quickly fry the sole, 1-2 minutes per side.
- Put half the rice on each plate, along with a sole fillet and drizzle with sauce.
Nutrition Facts : Calories 664.7, Fat 33.3, SaturatedFat 4.8, Cholesterol 78.2, Sodium 324.9, Carbohydrate 51.8, Fiber 3.7, Sugar 1.3, Protein 39.5
MINT AND PARSLEY PESTO
Parsley and mint work in tandem in this unexpected take on pesto to add brightness to any dish.
Provided by Martha Stewart
Categories Food & Cooking Quick & Easy Recipes
Number Of Ingredients 7
Steps:
- Pulse mint, parsley, garlic, pine nuts, and Parmesan ina food processor until coarsely chopped. With machinerunning, add oil in a steady stream. Season with 1/4 teaspoonsalt and pepper to taste.
Nutrition Facts : Calories 395 g, Fat 12 g
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