Baked Mediterranean Sole Food

MEDITERRANEAN SOLE

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.

BAKED MEDITERRANEAN SOLE

Steps:

• In a small bowl, whisk together lemon juice, olive oil and melted butter with a dash of salt. Stir in the shallots, garlic and capers.
• In a separate small bowl, mix together the salt, pepper, oregano and garlic powder. Sprinkle seasoning on both sides of fish fillets.
• Place the fish fillets on a lightly-oiled large baking pan. Pour the butter lemon mixture on top of fillets. Top with the green onion halves and lemon slices.
• Bake in 375°F heated oven for 10-15 minutes, until opaque. Do not overcook.
• Remove the fish fillets from the oven and garnish with the chopped fresh dill.
• Serve with roasted red potatoes and a green salad.

BAKED SOLE FILLET, THE MEDITERRANEAN WAY

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.

MEDITERRANEAN-STYLE BAKED TILAPIA

Steps:

• Preheat the oven to 400°F.
• Spray Pam on a shallow baking dish and arrange the fillets (skin sides down) that have been seasoned with salt. Bake for 10 minutes, uncovered.
• In the meantime, heat oil on a frying pan, and sauté the red onion and red bell pepper for a few minutes. When slightly tender, add the tomatoes, green olives, garlic, thyme, and black pepper. Cook a few minutes until of desired consistency and add lemon juice and cumin to mix well.
• Place this mixture on top of fish, and continue baking the fish for 10-15 minutes longer, until it flakes easily with a fork.
• Serve with rice or couscous.