EASY SOLE MEUNIERE
Steps:
- Preheat the oven to 200 degrees F. Have 2 heat-proof dinner plates ready
- Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper in a large shallow plate. Pat the sole fillets dry with paper towels and sprinkle one side with salt.
- Heat 3 tablespoons of butter in a large (12-inch) saute pan over medium heat until it starts to brown. Dredge 2 sole fillets in the seasoned flour on both sides and place them in the hot butter. Lower the heat to medium-low and cook for 2 minutes. Turn carefully with a metal spatula and cook for 2 minutes on the other side. While the second side cooks, add 1/2 teaspoon of lemon zest and 3 tablespoons of lemon juice to the pan. Carefully put the fish filets on the ovenproof plates and pour the sauce over them. Keep the cooked fillets warm in the oven while you repeat the process with the remaining 2 fillets. When they're done, add the cooked fillets to the plates in the oven. Sprinkle with the parsley, salt, and pepper and serve immediately.
BAKED DOVER SOLE ROLLATINI
Baked Dover Sole Rollatini are Dover sole fillets, filled with Italian seasoned breadcrumbs and Parmigiano cheese, then rolled & baked in a lemon-wine sauce!
Provided by JB @ The Grateful Girl Cooks!
Categories Entree
Time 30m
Number Of Ingredients 13
Steps:
- Preheat your oven to 350 degrees F.
- Mix together the breadcrumb ingredients (breadcrumbs, Parmesan, Italian parsley, lemon zest, oregano). Sprinkle with 4 T. olive oil. Mix to fully combine.
- Rub softened butter over the bottom of 9x13 baking dish, to coat. Place the thin lemon slices onto bottom of pan in a single layer. Add the lemon juice and white wine to pan.
- Lay out the fish on a work surface. Spread the bread crumb mixture over the length of each fillet (reserving a bit of breadcrumb mixture to sprinkle on top of fish before baking).
- Roll each fillet up (with the bread crumb mixture inside), beginning with the short side of the fillet. As you finish rolling each one, insert a toothpick from top to bottom at an angle to hold it securely closed. Place each piece of fish in the baking dish on top of the lemon slices. Sprinkle top of fish with reserved bread crumb mixture (as a garnish). Lightly drizzle tops of fish with 2 T. olive oil. Spread capers in the pan in the open spaces between pieces of fish.
- Place pan in lower part of oven and bake for approximately 20 minutes, or until the fish is cooked through. Remove pan from oven. REMEMBER TO REMOVE TOOTHPICKS, then place fish onto individual serving plates using a spatula. Serve, and enjoy!
Nutrition Facts : ServingSize 1 serving, Calories 410 kcal, Carbohydrate 8 g, Protein 4 g, Fat 20 g, SaturatedFat 5 g, Cholesterol 17 mg, Sodium 304 mg, Sugar 1 g
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
GRILLED DOVER SOLE IN FOIL
Steps:
- Preheat an outdoor grill for medium-high heat and lightly oil the grate. Roll out a little more than 1 foot aluminum foil. Repeat with a second sheet and place on top of first.
- Spoon lobster base in the center of the foil; top with butter. Place Dover sole on top of butter and add shallot, red bell pepper, and garlic. Drizzle olive oil over garlic layer and top with parsley, zaatar, salt, and pepper. Gently roll fish to mix ingredients. Wrap foil around mixture and seal tightly.
- Place foil packet on the edge of the direct heat zone on the preheated grill; cook until fish flakes easily with a fork, about 20 minutes. Take packet off grill and allow to cook from the steam for 5 minutes more.
Nutrition Facts : Calories 175.1 calories, Carbohydrate 3.4 g, Cholesterol 64.9 mg, Fat 7.7 g, Fiber 0.8 g, Protein 22.3 g, SaturatedFat 3.1 g, Sodium 274.6 mg, Sugar 0.9 g
EASY PAN FRIED SOLE FISH WITH LEMON-BUTTER SAUCE
This is a pretty basic recipe but it is just delicious! You can use lemon pepper in place of black pepper.
Provided by Kittencalrecipezazz
Categories Brunch
Time 15m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Mix the flour with seasoned salt and pepper in a shallow dish.
- Dredge the fish fillets in the flour mixture.
- Heat a large skillet over high heat.
- Add in about 3 tablespoons butter to the hot skillet.
- Saute the fillets in 2 batches, cooking on each side (on high heat about 2 minutes per side) or until just cooked through; transfer the fish to a plate to keep warm.
- Add in the remaining 4 tablespoons butter and cook until golden in colour; add in lemon juice, bring to a boil and add in the parsley.
- Season the sauce with salt and pepper.
- Pour the warm sauce over the fish.
- Serve immediately.
BAKED SOLE FILLETS
Sole is my favourite white fish; serve this with rice and a green vegetable for a quick, healthy meal.
Provided by Lennie
Categories Canadian
Time 40m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven to 375F degrees.
- Butter a shallow baking dish and arrange fish pieces in it; cover fish with onion slices.
- In a small bowl, whisk together sour cream, wine, flour, lemon juice and the seasonings; pour over the fish and onions.
- Bake, uncovered, for 25 minutes or until fish is tender; do not overcook or fish will dry out.
DOVER SOLE A LA MEUNIERE
Steps:
- Preheat oven to 350 degrees F. Lightly dredge Dover sole in seasoned flour. Heat 1 1/2-ounces of olive oil in a medium pan until it begins to smoke. Saute sole until golden brown on each side (about 1 to 2 minutes per side). Finish in oven for 4 minutes. Debone sole.
- Sauce: Add 2 ounces of whole butter to a small fry pan and heat until the butter gets brown. Add white wine, lemon, parsley salt and pepper. Pour over sole.
BAKED ROLLATINI OF SOLE
The Sicilians have a tradition of using bread crumbs in many of their recipes, like involtini di pesce spada, or swordfish rollatini, which are dressed with dried-oregano-seasoned bread crumbs and olive oil. It makes sense that the large Sicilian immigrant population in the States would keep up the tradition here using fillet of sole, an easier, more economical catch than swordfish, especially for the early immigrants.
Yield serves 6
Number Of Ingredients 10
Steps:
- Preheat oven to 350 degrees F.
- Toss together the bread crumbs, grated cheese, parsley, lemon zest, and oregano in a bowl. Drizzle with 4 tablespoons of the olive oil, and toss until the crumbs are evenly coated with the oil.
- Coat the bottom of a 9-by-13-inch Pyrex baking dish with the softened butter. Arrange the lemon slices in one layer on the bottom of the baking dish. Pour in the lemon juice and white wine.
- Lay the fish on your work surface, and press the crumbs into the top of the fish. Starting with the short side, roll each fillet up with crumbs on the inside, and secure closed with toothpicks. Arrange the fish in the baking dish, and scatter capers in the open spaces. Sprinkle any leftover crumbs over the fish, and drizzle with the remaining 2 tablespoons olive oil.
- Place the baking dish on the bottom rack of the oven, and bake until the fish is just cooked through, about 20 minutes. Remove the toothpicks and serve.
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BAKED ROLLATINI OF SOLE RECIPE BY LIDIA BASTIANICH
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- Toss together the breadcrumbs, grated cheese, parsley, lemon zest, and oregano in a bowl. Drizzle with 4 tablespoons of the olive oil, and toss until the crumbs are evenly coated with the oil.
- Coat the bottom of a 9-by-13- inch Pyrex baking dish with the softened butter. Arrange the lemon slices in 1 layer on the bottom of the baking dish. Pour in the lemon juice and white wine. Lay the fish on your work surface, and press the crumbs into the top of the fish. Starting with the short side, roll each fillet up with crumbs on the inside, and secure closed with toothpicks. Arrange the fish in the baking dish, and scatter capers in the open spaces. Sprinkle any leftover crumbs over the fish, and drizzle with the remaining 2 tablespoons olive oil. Place the baking dish on the bottom rack of the oven, and bake until the fish is just cooked through, about 20 minutes. Remove the toothpicks and serve.
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- Preheat the oven to 180°C. First remove the head from the fish, if you wish! Wash the fish well and lay it on a chopping board white skin side down. Using a sharp knife and as neatly as possible, cut through the skin right round the fish just where the fringe meets the flesh, finishing in an ‘x’ at the tail.
- Pour 50ml of water on each baking tray, this is to create steam in the oven. Lay the fish in a single layer (cut side up) on the baking trays. Sprinkle the fish with salt and pepper and bake in the oven for 15 minutes (for a small lemon sole type fish) to 25 minutes (for an average sized sole).
- While the fish is cooking in the oven, make the salad. First make the dressing by mixing together all the ingredients and seasoning with salt and pepper.
- Add some salt to the water and bring back to the boil. Tip in the asparagus and cook in the boiling water for 4-8 minutes or until tender when pierced with a sharp knife.
- Before you are ready to serve the fish, make the herb butter. Melt the butter in a pan then add the herbs and a squeeze of lemon juice to taste. Keep warm.
- Remove the cooked fish from the baking tray and carefully place on warm serving plates, pull the skin from the tail end and peel it off gently (if you want to serve this off the bone, remove the four fillets from the bone now with a fish slice; but I usually serve this on the bone).
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