Best Baked Sole Fillet Recipes

BAKED FILLET OF SOLE

Baked Fillet of Sole image

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

Provided by Dancer

Categories Vegetable

Time 15m

Yield 2 serving(s)

Number Of Ingredients 8

Ingredients

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, Fat 2.3, SaturatedFat 0.5, Cholesterol 81.8, Sodium 145.6, Carbohydrate 4.3, Fiber 1.1, Sugar 1.7, Protein 34.3

BAKED FILLET OF SOLE WITH TOMATO, OREGANO AND HOT PEPPER

Baked Fillet of Sole With Tomato, Oregano And Hot Pepper image

Provided by Florence Fabricant

Categories dinner, casseroles, main course

Time 45m

Yield 6 servings

Number Of Ingredients 9

Ingredients

2/3 cup onion, very thinly sliced
3 tablespoons extra-virgin olive oil
1/2 teaspoon finely chopped garlic
1 cup canned Italian plum tomatoes, cut up, with juice
Salt to taste
2 tablespoons salt-packed capers, soaked and rinsed, or vinegar-packed capers, drained
2 teaspoons fresh oregano, or 1 teaspoon dried
Fresh black pepper or chopped hot red chilies, to taste
2 pounds gray sole fillet

Steps:

Preheat oven to 450 degrees. Adjust oven rack to the top level.
Put onion and olive oil in a skillet, turn heat to medium, and cook until the onion is golden. Add garlic, and saute until it turns pale gold; then add the tomatoes and a little salt, and stir. Simmer 20 minutes, until the oil floats on the surface of the mixture. Add the capers, oregano and pepper. Stir and cook a minute longer, and remove from heat.
Rinse and dry the fish. Select a baking dish large enough to hold the fillets folded in half lengthwise in a single layer. Spread a tablespoon of the tomato mixture in the bottom of the dish.
Dip each fillet in the tomato mixture to coat both sides, fold lengthwise, and arrange in the baking dish. Pour remaining sauce over fish, and bake, uncovered, 5 minutes or slightly longer, until fish is done.
Remove from the oven, tip the dish and spoon the sauce from the dish into a saucepan. Cook the sauce over high heat until it has returned to its original thickness. Spoon it back over the fish, and serve directly from the baking dish.

Nutrition Facts : @context http, Calories 178, UnsaturatedFat 7 grams, Carbohydrate 3 grams, Fat 10 grams, Fiber 1 gram, Protein 19 grams, SaturatedFat 2 grams, Sodium 517 milligrams, Sugar 1 gram, TransFat 0 grams

BAKED SOLE FILLET

Baked sole fillet image

Number Of Ingredients 13

Ingredients

1 juice of a lemon or lime
1/2 cup extra virgin olive oil
2 shallots, thinly sliced (or equiv amount onion)
3 garlic cloves thinly sliced
2 tablespoons capers
1 teaspoon salt
1/4 teaspoon ground pepper
1 teaspoon garlic powder
1 teaspoon cumin, ground
1 1/2 pounds sole
4-6 scallions
1 thinly sliced lime or lemon
1/2-3/4 cup fresh dill

Steps:

1.whisk together lime juice, olive oil and salt. Add capers, shallots, garlic and set aside
2.mix salt, pepper, garlic powder, cumin and season washed fish
3.Place the fish fillets on a lightly-oiled large baking pan or dish.
4.Cover with the lime mixture you prepared earlier. Now arrange the green onion halves and lime slices on top.
5.Bake in 375 degrees F-heated oven for 10-15 minutes. Do not overcook.
6.Remove the fish fillets from the oven and garnish with the chopped fresh dill.
Serve immediately with bread for dipping in sauce.