Baked Sole Food

THE NICEST TRAY-BAKED LEMON SOLE

Steps:

• This is really simple. First of all give your fish a wash, then with a sharp knife score across each fish down to the bone at 2.5cm/1 inch intervals on both sides. This allows flavour to penetrate the fish and lets the fish's juices come out.
• Preheat the oven to 200ºC/400ºF/gas 6. Get yourself a bowl and add the tomatoes, garlic, oregano or basil, spring onions, balsamic vinegar, a pinch of salt and pepper and the zest and juice of 1 lemon to it. Loosen with a couple of good tablespoons of extra virgin olive oil and mix well, then spread over the bottom of a large roasting tray. Use one that will fit all 4 fish quite snugly (or you can use two smaller trays). Place the fish on top - top to tail.
• Now add the olives, parsley, juice and zest of the second lemon to the bowl that the tomatoes were in. Loosen with a little olive oil and then divide this mixture between the fish, placing an equal amount on the centre of each. Cook in the preheated oven for 12 to 15 minutes, depending on the size of the fish. To check whether they're done, take the tip of a knife and push it into the thickest part of the fish. When done, the flesh will easily pull away from the bone.
• Once cooked, remove the fish from the oven and allow them to rest for 3 or 4 minutes while you get your guests round the table, serve them some wine and dress your salad. Then you can come back to the fish. Divide them up at the table on to 4 plates, making sure that everyone gets some tomatoes and juice spooned over the top of the fish. Lovely!

BAKED SOLE WITH LEMON

Steps:

• Preheat oven to 350 degrees F. Season sole fillets with salt.
• In a small bowl, whisk together oil and lemon juice. Pour into a 13X9 glass baking dish. Add fish and coat each fillet with the lemon-oil mixture.
• Sprinkle fillets evenly with breadcrumbs, then with the cheese and finish with a sprinkle of paprika.
• Bake in the oven for 15-20 minutes or until fish flakes easily with a fork. Cooking time may vary depending on the thickness of the fillets.
• Serve and enjoy!

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.

LEMON SOLE

Steps:

• Preheat 2 medium non-stick skillets over medium-low heat for 5 minutes.
• Meanwhile, lay the fillets on a piece of wax paper, parchment, or a baking sheet and blot dry with paper towels. Season the fillets with salt and pepper. (If the fillets tapers down to a very thin tail, fold the tail back to make a more uniformly thick fillet.) Put the flour on a plate. Dredge the rounded-sides of the fillets in the flour and shake off any excess.
• Raise the heat to medium-high and add 1 tablespoon of butter to each skillet. When the butter stops foaming, add 2 fillets to each pan, rounded-side down, and cook, lightly shaking the skillets occasionally, until golden brown, about 2 minutes. Turn off the heat, flip the fillets with a spatula, and let the fillets finish cooking in the residual heat in the pans, about 2 minutes more. Transfer the fillets to 4 warm plates and cover loosely with foil.
• Add the lemon juice and water to one of the skillets. While moving the skillet in a circular motion, add the remaining 3 tablespoons butter, little by little, until melted and a smooth, creamy sauce is formed. Stir in the parsley and thyme and season with salt and pepper to taste. Spoon some of the sauce over each fillet and serve immediately.

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.

BAKED LEMON SOLE WITH LEMON & CAPER PASTE

Steps:

• First, make the caper paste. Blend the ingredients in a blender or small food processor for 2 mins until you have a smooth-ish purée (if using a food processor, you might need to scrape down the sides once or twice with a spatula). Transfer to a small bowl, cover with cling film and place in the fridge until needed. Can be made 2 days ahead and chilled.
• Heat oven to 220C/200C fan/gas 7. Scatter the lemon zest, lemon thyme and shallots onto a baking tray or ovenproof dish. Sprinkle the fish lightly with salt and put it on top of the shallots, skin-side up. Place pieces of butter on each fish and pour in 200ml water - this will steam the fish and keep it juicy.
• Put the fish and the prepared tray of potatoes (see recipe in Goes well with) in the oven at the same time and bake both for 10 mins, basting the fish halfway through. While the fish cooks, wilt the greens (see recipe in Goes well with) and take the caper paste out of the fridge to come to room temperature.
• Take the fish out of the oven and baste it one last time, then use a cook's blowtorch to char the skin, if you like. Transfer the fish to a serving plate with some of the shallots and lemon zest. Spoon a little of the caper paste over the fish and serve immediately with the new potatoes and wilted spring greens.

BAKED SOLE FILLETS

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.

BREADED FILLETS OF SOLE

Steps:

• Put the fillets on a flat surface. There may be a small bone line running partly down the center of each fillet. If so, cut on both sides and discard it.
• Beat the egg, salt, pepper, water and one tablespoon of oil in a flat dish.
• Put the flour in a flat dish and toss the fillets in it. Shake off excess.
• Put bread crumbs in a flat dish.
• Dip the floured fillets, one at a time, in the egg mixture to coat well. Dip them on both sides in the bread crumbs and pat lightly to make the crumbs adhere.
• Heat the remaining one-third cup of oil in a heavy skillet and add enough breaded fillets to make one layer without crowding. Cook until golden brown on one side, about one and one-half to two minutes. Turn and cook about one and one-half minutes on the second side. The cooking times will depend on the thickness of the fish. It may be necessary to add more oil if it disappears. As the fillets are cooked transfer them to a warm serving platter. Continue cooking until all the fillets are done.
• Pour off the oil from the skillet and wipe it out with paper towels.
• Put the butter in the skillet and swirl it around over high heat until it starts to foam. Continue cooking until it starts to become hazelnut brown. Pour this over the fish. Sprinkle the fish with the lemon juice and serve.

JULIA CHILD'S FILET OF SOLE

Steps:

• Season the fish with salt and pepper on both sides.
• Put the flour on a plate or a pie pan and press each filet lightly into the flour on both sides.
• Put 4 tablespoons of the butter into a large skillet over medium high heat. When the butter is melted and foamy, add the filets and cook for 2 minutes.
• Using a fish spatula or other large spatula, carefully turn the filets over. Don't use tongs - sole filets are delicate and need to be turned with a spatula. Cook for another 2 minutes and place each one on a serving plate. Cover with foil to keep warm while you make the sauce.
• Add the rest of the butter to the skillet, along with the lemon juice and half the parsley. Whisk until the butter is melted.
• Drizzle the sauce generously over the filets, sprinkle on the capers and the rest of the parsley, add the lemon slices as a pretty garnish and serve!

BAKED DOVER SOLE ROLLATINI

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!

BAKED FILLET OF SOLE

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.

BAKED FILLET OF SOLE

Steps:

• Rinse the sole fillets in cold water, pat dry and cut in half crosswise.
• Rinse scallions, pat dry and cut into 4 cm long pieces (approximately 1 1/2 inches).
• Rinse tomatoes and cut out the stems. Quarter tomatoes and slice them into 1/2-inch thick slices.
• Rinse, peel and slice the potatoes very thinly using a mandoline if available.
• Rinse lemon and wipe dry, and cut into thin slices. Rinse the parsley and thyme and shake dry.
• Using kitchen shears, cut 4 sheets of aluminum foil (approximately 12 x 12 inches). Place on a work surface and coat with canola oil.
• In the center of each sheet place a layer of potatoes and tomatoes and top each with 2 half sole fillets. Season with salt, pepper and ground coriander.
• Distribute lemon slices, scallions, 1 bay leaf, 1 sprig of thyme and 1 stalk of parsley on each of the 4 packets.
• Sprinkle each fish packet with 1 teaspoon of olive oil. Seal the foil firmly around the fish, place on a baking sheet, and bake in a preheated oven at 425°F for 25-30 minutes.