BAKED FILET OF SOLE RECIPE RECIPES

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BAKED FILLET OF SOLE RECIPE - FOOD.COM



Baked Fillet of Sole Recipe - Food.com image

Make and share this Baked Fillet of Sole recipe from Food.com.

Total Time 15 minutes

Prep Time 0S

Cook Time 15 minutes

Yield 2 serving(s)

Number Of Ingredients 8

3/4 lb fillet of sole (lemon or gray sole)
1 pinch rosemary
3 tablespoons white wine
1 tablespoon lemon juice
2 scallions, sliced and sauteed lightly
1/4 lb mushroom, stems removed, sliced and sauteed lightly
1 tablespoon parsley, chopped fine
salt & pepper, freshly ground

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, FatContent 2.3, SaturatedFatContent 0.5, CholesterolContent 81.8, SodiumContent 145.6, CarbohydrateContent 4.3, FiberContent 1.1, SugarContent 1.7, ProteinContent 34.3

BAKED FILLET OF SOLE RECIPE | EAT SMARTER USA



Baked Fillet of Sole recipe | Eat Smarter USA image

The Baked Fillet of Sole recipe out of our category Fish! EatSmarter has over 80,000 healthy & delicious recipes online. Try them out!

Total Time 50 minutes

Yield 4

Number Of Ingredients 13

4 large Sole fillet (each 6-7 oz)
8 scallions
4 tomatoes
2 medium-sized potatoes (about 4 oz)
1 lemon
4 sprigs parsley
4 sprigs thyme
2 teaspoons Canola oil
salt
peppers
0.5 teaspoon ground cilantro
4 bay leaves
4 teaspoons olive oil

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, FatContent 7 g, SaturatedFatContent 1.1 g, ProteinContent 38 g, CarbohydrateContent 12 g, SugarContent 0 g, CholesterolContent 108 mg

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BAKED FILLET OF SOLE RECIPE | EAT SMARTER USA
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