SOLE WITH BASIL, TOMATOES AND OREGANO
Provided by Melissa d'Arabian : Food Network
Categories main-dish
Time 25m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Preheat the oven to 350 degrees F.
- Pat the sole dry with paper towels and sprinkle with salt and pepper. In a large ovenproof saute pan, brown the sole in 1 tablespoon olive oil on one side, then remove from the pan and set aside. Add the oregano, red pepper flakes and garlic to the pan and saute 1 minute. Next, add the potatoes and chopped tomatoes (with their juices) and cook 1 to 2 minutes. Pour half of the lemon juice into the pan, add the chicken stock and season with salt and pepper. Bring to a simmer, and then add the fish back to the pan and baste with the sauce. Finish cooking in the oven, 5 to 7 minutes.
- Remove the fish from the pan and place on a platter. Return the pan to the stove and add the remaining 1 tablespoons olive oil along with the chopped basil and remaining lemon juice. Let the sauce reduce over medium heat, 2 minutes. Serve the fish with the sauce and garnish with chopped basil.
BAKED FILLET OF SOLE WITH TOMATO, OREGANO AND HOT PEPPER
Provided by Florence Fabricant
Categories dinner, casseroles, main course
Time 45m
Yield 6 servings
Number Of Ingredients 9
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
TOMATO AND HERB CRUSTED FILLET OF SOLE
Steps:
- Preheat oven to 360 degrees F.
- To prepare plum tomatoes, core and score tomato and place in boiling water. Cook tomatoes for approximate 1 minute. Peel skin off and remove seeds. Dice meat into small pieces. In a saute pan, cook garlic in olive oil until golden brown. Then add tomatoes and cook 30 seconds more. Add salt and pepper, to taste.
- To assemble, place filet of sole on a sizzler plate and sprinkle with parsley, salt and pepper. Place tomato mixture and toasted bread crumbs on top of fish. Bake for 10 minutes. Remove from oven and prepare the sauce mixing together the juice from the fish, lemon juice, butter, parsley, salt and pepper.
BAKED FILLET OF SOLE
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
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
PEPPERED SOLE
My daughter loves this recipe-it's the only way she'll eat fish. To top it off, it's good for her! -Jeannette Baye, Agassiz, British Columbia
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- In a large skillet, heat butter over medium-high heat. Add mushrooms; cook and stir until tender. Add garlic; cook 1 minute longer. Place fillets over mushrooms. Sprinkle with paprika, lemon pepper and cayenne., Cook, covered, over medium heat 5-10 minutes or until fish just begins to flake easily with a fork. Sprinkle with tomato and green onions.
Nutrition Facts : Calories 174 calories, Fat 7g fat (4g saturated fat), Cholesterol 69mg cholesterol, Sodium 166mg sodium, Carbohydrate 4g carbohydrate (2g sugars, Fiber 1g fiber), Protein 23g protein. Diabetic Exchanges
REALLY EASY BAKED SOLE FISH WITH MOZZARELLA AND TOMATO
If you are tired of the same baked fish recipe, then I think you will really enjoyed this..it's easy to put together and really good! Although the recipe calls for using sole, and that is the only kind of fish I have used for this recipe in the past, I imagine that you probably could substitute about any kind of thicker fillets for the sole, I am thinking flounder would be a good choice also.
Provided by Kittencalrecipezazz
Categories Very Low Carbs
Time 25m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Set oven to 375 degrees.
- Butter (do not use cooking spray) a 13 x 9-inch baking dish.
- Rinse fish fillets with cold water and pat dry with a paper towel.
- Arrange fillets in a single layer in dish.
- Sprinkle with shredded mozza cheese.
- Top with tomato slices.
- Sprinkle seasonings over top.
- Bake for 15 minutes, or until fish is "flakey" and cooked (do not over bake fis).
- Serve immediately.
Nutrition Facts : Calories 341, Fat 12.2, SaturatedFat 6.2, Cholesterol 142, Sodium 449.3, Carbohydrate 2.8, Fiber 0.6, Sugar 1.6, Protein 52.5
TOMATO-TOPPED SOLE
This dish is so simple to prepare, you won't believe it. My family adores it. You can substitute flounder if you wish, but we prefer the delicate taste of sole.
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 1 serving.
Number Of Ingredients 9
Steps:
- In a small skillet, saute onion in oil until tender. Transfer to a greased 1-qt. baking dish. Place fillet over onions. Sprinkle with salt and pepper. Top with tomato slices. Combine butter and garlic powder; pour over tomato. Sprinkle with parsley. , Bake, uncovered, at 350° for 14-18 minutes or until fish flakes easily with a fork.
Nutrition Facts :
SOLE OREGANATA
Sole is a fragile fish, so prepare and handle the fish gently.
Provided by thedailygourmet
Categories Fish Recipes
Time 25m
Yield 2
Number Of Ingredients 12
Steps:
- Preheat the oven to 375 degrees F (190 degrees C).
- Mix both bread crumbs, Parmesan cheese, oregano, and salt in a shallow dish.
- Pour melted butter over both sides of sole fillets. Place fillets in bread crumb mixture and press to coat. Transfer to a baking dish.
- Bake in the preheated oven until fish flakes easily with a fork, about 12 minutes. Turn on the broiler and broil until crumb topping is light golden brown, 1 to 2 minutes.
- While the fish is cooking, melt butter for sauce in a pan over medium heat. Add cream, Pinot Grigio, lemon juice, and pepper; stir until sauce is smooth and has thickened slightly.
- Serve sauce over sole.
Nutrition Facts : Calories 484.5 calories, Carbohydrate 16.3 g, Cholesterol 158.1 mg, Fat 32.3 g, Fiber 0.7 g, Protein 31.6 g, SaturatedFat 19.3 g, Sodium 524.7 mg
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