You Gotta Have Sole Recipes

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BAKED SOLE WITH A LEMON GINGER SAUCE



Baked Sole With a Lemon Ginger Sauce image

This recipe is so easy. You gotta love lemon to enjoy this one. Make sure that the fillets are the same size for easy cooking

Provided by Abby Girl

Categories     Healthy

Time 30m

Yield 4 serving(s)

Number Of Ingredients 11

1 lb sole fillet
1/2 teaspoon salt
1/4 teaspoon black pepper
1/3 cup lemon juice, fresh
1/4 cup chicken broth (or vegetable)
3 tablespoons sugar
2 teaspoons gingerroot, grated
2 teaspoons cornstarch
1 teaspoon lemon zest, grated
1 garlic, minced
1 tablespoon parsley, chopped

Steps:

  • Spray a medium baking pan with cooking spray. Set aside.
  • Rinse fish with cold water and pat dry with paper towels. Sprinkle with salt and pepper. Roll up fish and place seam side down in baking pan. Bake at 425 for 15 - 20 minutes, until fish is cooked through and flakes easily.
  • While fish is cooking, prepare sauce. Combine lemon juice, broth, sugar, ginger, cornstarch, lemon zest and garlic in a small saucepan. (this can be done in advance) Cook over medium high heat until mixture is bubbly and has thickened.
  • Arrange fillets over serving plates and drizzle with sauce.

Nutrition Facts : Calories 176.4, Fat 1.5, SaturatedFat 0.4, Cholesterol 54.4, Sodium 433.9, Carbohydrate 17.8, Fiber 0.6, Sugar 10.2, Protein 22.8

YOU GOTTA HAVE "SOLE"



You Gotta Have

I have been making this recipe for quite awhile and I got it from one of the Best of Bridge cook books that I enjoy so much. This is an easy and fast recipe that you can have prepared and on the table in less than half an hour.

Provided by bert2421

Categories     Very Low Carbs

Time 20m

Yield 4 serving(s)

Number Of Ingredients 3

4 sole fillets (or any white fish)
1/2 cup softened butter
1 cup grated parmesan cheese

Steps:

  • Spread half the butter in a shallow baking pan.
  • Sprinkle on half the cheese.
  • Arrange fish in a single layer on top and dot with remaining butter.
  • Sprinkle on the remaining cheese.
  • Bake at 400, basting with melted butter and cheese until fish flakes, about 15 minutes.
  • Serve with drippings.

Nutrition Facts : Calories 459.5, Fat 32.1, SaturatedFat 19.4, Cholesterol 161.2, Sodium 677.7, Carbohydrate 1, Sugar 0.2, Protein 40.6

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