BAKED SOLE FILLET, THE MEDITERRANEAN WAY
Simple Baked Sole fillet, Spiced Mediterranean-style and baked in a buttery lime sauce. Green onions, dill, and capers are welcomed additions here!
Provided by The Mediterranean Dish
Categories Entree
Time 30m
Number Of Ingredients 14
Steps:
- In a small bowl, whisk together lime juice, olive oil and melted butter with a dash of seasoned salt. Stir in the shallots, garlic and capers.
- In a separate small bowl, mix together the seasoned salt, pepper, cumin and garlic powder. Spice fish fillets each on both sides.
- Place the fish fillets on a lightly-oiled large baking pan or dish. Cover with the buttery lime mixture you prepared earlier. Now arrange the green onion halves and lime slices on top.
- Bake in 375 degrees F-heated oven for 10-15 minutes. Do not overcook.
- Remove the fish fillets from the oven and garnish with the chopped fresh dill.
- Serve next to white rice or roasted Greek potatoes and a simple Mediterranean salad.
Nutrition Facts : Calories 350 calories, Sugar 0.7 g, Sodium 528.1 mg, Fat 26.1 g, SaturatedFat 6.6 g, TransFat 0 g, Carbohydrate 7.5 g, Fiber 1.8 g, Protein 23.1 g, Cholesterol 15.3 mg
SOLE WITH LEMON-CAPER SAUCE
Provided by Giada De Laurentiis
Categories main-dish
Time 20m
Yield 2 to 4 servings
Number Of Ingredients 12
Steps:
- Using a paper towel, dry the sole fillets very well. Season the fish evenly with 1 teaspoon salt. Heat a medium skillet over high heat. Add 1 tablespoon olive oil and 1 tablespoon butter to the pan. When the butter is fully melted and the bubbles have subsided, dredge both sides of 2 fillets in the flour. Shake off the excess flour and add the fish to the skillet. Reduce the heat to medium high. Cook the fillets until beginning to brown around the edges on the first side, 2 to 3 minutes. Using a fish spatula, flip the fish gently and cook for another 30 seconds. Remove the fillets to a plate and continue with the remaining 1 tablespoon olive oil, 1 tablespoon butter and fish.
- When all 4 fillets are cooked and out of the skillet, add the capers and garlic and cook over medium heat, stirring, until fragrant, about 15 seconds. Add the chicken stock and lemon juice and stir, scraping up the bits from the bottom. Season with the remaining 1/4 teaspoon salt. Simmer for about 2 minutes to reduce the liquid slightly. Finish the sauce by stirring in the remaining 2 tablespoons butter, chili paste and oregano. Spoon the sauce over the fish, sprinkle with the parsley and serve.
SOLE WITH LEMON CAPER SAUCE
Provided by Giada De Laurentiis
Time 20m
Yield 4
Number Of Ingredients 11
Steps:
- Using paper towels, pat the sole fillets very dry. Season the fish with the salt. Heat a medium skillet over high heat. Add 1 tablespoon of the olive oil and 1 tablespoon of the butter to the pan. When the butter is melted and the bubbles have subsided, dredge 2 fillets on both sides with the flour. Shake off the excess and add the fish to the pan. Reduce the heat to medium high.
- Cook the fish for 2 to 3 minutes on the first side or until they start to brown around the edges. Using a wide spatula, flip the fillets gently and cook for another 30 seconds. Remove the fillets to a plate and cook the remaining fish, adding another tablespoon each of oil and butter to the pan. Keep the fish warm.
- Add the garlic and capers to the pan and stir over medium heat for about 15 seconds or until fragrant. Add the lemon juice and chicken stock and stir, scraping up the bits from the bottom of the pan. Simmer for about 2 minutes to reduce the liquid slightly. Finish the sauce by stirring in the remaining 2 tablespoons of butter, the parsley, and oregano. Spoon the sauce over the fish and serve
Nutrition Facts : ServingSize 4
SUNNY'S EASY BAKED LEMON SOLE AND SPRING ONIONS
Steps:
- Line a baking sheet with nonstick aluminum foil and place it in the oven. Preheat the oven to 400 degrees F.
- For the butter: Meanwhile, whisk together the butter, lemon zest and juice, capers, garlic and salt in a medium bowl.
- For the sheet: Slice the spring onions in half lengthwise. If using scallions, they can be left whole.
- Make sure you have all of your ingredients ready to go so you can assemble the sheet and return it to the oven quickly. Remove the sheet from the oven once the oven is preheated. Quickly add the fish in a row, leaving about an inch between each piece. Drizzle the butter mixture over the top, add the lemon slices over the fish, then the spring onions. Sprinkle with paprika. Return the sheet to the oven and bake until cooked through, 12 to 18 minutes. Serve warm, preferably with garlicky mashed potatoes!
OVEN-POACHED PACIFIC SOLE WITH LEMON CAPER SAUCE
A fish piccata of sorts, this dish is easy to make and the lemon-caper sauce marries well with delicate varieties like sole, fluke or flounder, as well as more robust fish like swordfish. Start by laying fish fillets out in a baking dish and seasoning them with salt and pepper. Finely chop some shallots and briefly cook them in a skillet before adding wine. Pour the wine and shallots over the fish, cover with foil and bake until opaque and the fish pulls apart easily when gently probed with a fork. Meanwhile, whisk together garlic, capers, lemon juice and olive oil. When the fish emerges from the oven, pour the liquid from the dish back into the skillet to make a pan sauce. Reduce it to about 1/4 cup - thicker than you may imagine - stirring all the while. Add the garlic-caper mixture and some chopped parsley, whisk together and serve on top of the fillets, the mild flesh of the fish bathing in the bright, brawny flavors of the sauce.
Provided by Martha Rose Shulman
Categories dinner, weekday, main course
Time 40m
Yield Serves 4
Number Of Ingredients 10
Steps:
- Preheat the oven to 400 degrees. Oil or butter one or two baking dishes large enough to accommodate the fish fillets in one layer. Lay the fish in the dish(es) and season with salt and pepper.
- Heat the olive oil over medium heat in a small or medium skillet and add the shallot. Cook, stirring, until tender and translucent, about 3 minutes. Add the wine to the pan, bring to a boil, and pour the wine and shallots over the fish. Return the skillet to the stove (make sure the heat is off) for later use. Cover the baking dish with foil and place in the oven. Bake 8 to 10 minutes, or 5 minutes for each 1/2 inch of thickness, until the fish is opaque and pulls apart easily with a fork.
- While the fish is in the oven, whisk together the garlic, capers, lemon juice and olive oil. You can also mash the garlic in a mortar and pestle and work in the capers, lemon juice and olive oil, though I prefer the capers chopped, even some intact, and not puréed.
- When the fish is done remove it from the oven and carefully transfer to a platter or plates. Cover and keep warm. Pour the liquid in the baking dish into the skillet and turn the heat on high. Reduce, stirring often, to about 1/4 cup - it should be thick - and stir in the garlic and caper mixture and the parsley. Whisk together, taste and adjust seasoning, pour over the fish and serve.
Nutrition Facts : @context http, Calories 299, UnsaturatedFat 13 grams, Carbohydrate 5 grams, Fat 17 grams, Fiber 1 gram, Protein 22 grams, SaturatedFat 3 grams, Sodium 632 milligrams, Sugar 2 grams, TransFat 0 grams
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