Best Baked Mediterranean Sole With Seasoned Rice Recipes

MEDITERRANEAN SOLE

Mediterranean Sole image

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

Ingredients

1 pound sole fillets, cut into 4 portions
1/4 teaspoon pepper
1 medium lemon, sliced
2 tablespoons dry white wine or chicken broth
2 tablespoons olive oil, divided
2 cups cherry tomatoes, halved
1/2 cup Greek olives, halved
1 tablespoon capers, drained
1 tablespoon lemon juice
2 garlic cloves, minced
2 tablespoons minced fresh parsley

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

BAKED MEDITERRANEAN SOLE WITH SEASONED RICE

BAKED MEDITERRANEAN SOLE WITH SEASONED RICE image

Categories Fish Bake

Yield Makes 4 main course servings.

Number Of Ingredients 12

Ingredients

1 lb. thin asparagus, bottom 2 inches removed
½ lb. assorted dark olives (such as Kalamata, Gaeta, Nicoise)
4 oz. feta cheese, crumbled
1 medium clove garlic, minced
2 tbsp. extra virgin olive oil
1 tbsp. fresh oregano or 1 tsp. dried
½ tsp. black pepper, freshly ground
1 cp. short grain rice (such as sushi rice)
1 tbsp. rice wine vinegar
½ tsp. ground cumin
1 lb. sole filets (skin removed) or other mild white fish
½ tsp. table salt

Steps:

Pre-heat oven to 450 degrees. Cut asparagus diagonally into 2-inch pieces. Remove and discard pits from olives by mashing gently with a heavy flat implement such as a mallet (being careful not to smash the pit) then digging out pit. Chop pitted olives coarsely. Mix chopped olives, asparagus pieces, crumbled feta cheese, garlic, olive oil, oregano and pepper (to taste) in a large bowl. Cook rice according to package directions, omitting any butter or oil. Stir in rice wine vinegar and allow to stand for 5 minutes. While rice is cooking, spread ½ olive mixture evenly across bottom of 13x9 inch baking dish. Season both sides of fish lightly with salt and place in a single layer on top of olive mixture. Top evenly with remaining mixture. Bake on middle rack of oven for 15 minutes or until fish is opaque, timing it to finish with the rice. Season rice evenly with cumin. Serve vegetables and fish over rice on plates, spooning any residual cooking liquid over fish.

HERBED BASMATI RICE

Herbed Basmati Rice image

Provided by Ina Garten

Categories side-dish

Time 30m

Yield 4 servings

Number Of Ingredients 8

Ingredients

1 cup uncooked long-grain (white) basmati rice (recommended: Texmati)
1 3/4 cups water
3/4 teaspoon kosher salt
1 tablespoon unsalted butter
2 tablespoons minced fresh curly parsley leaves
1 tablespoon minced fresh dill leaves
1 tablespoon minced fresh scallions, white and green parts
Pinch freshly ground black pepper

Steps:

Combine the rice, 1 3/4 cups water, the salt, and butter in a small heavy-bottomed saucepan. Bring to a boil over high heat; reduce the heat to low, stir once, and simmer, covered tightly, for 15 minutes. (I need to pull the pot half off the burner to keep it from boiling over.) Turn off the heat and allow the rice to sit covered for 5 minutes. Add the parsley, dill, scallions, and pepper. Fluff with a fork, and serve warm.