Mediterranean Sole Food

BAKED MEDITERRANEAN SOLE

Baked Mediterranean Sole image

Provided by Pacific Seafood

Yield 1

Number Of Ingredients 14

Ingredients

Juice of 1 lemon
Â½ cupÂ extra virgin olive oil
Â¼ cup unsalted melted butter
2 shallots, thinly sliced
3 garlic cloves, thinly-sliced
2 Tbsp capers
1 tsp salt, or to your taste
Â¾ tsp ground black pepper
1 tsp dried oregano
1 tsp garlic powder
1.5 lb Sole fillet (about 10-12 thin fillets)
4-6 green onions, top trimmed, halved length-wise
1 lemon, sliced (optional)
Â¾ cup roughly chopped fresh dill for garnish

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 375Â°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 potatoesÂ and a green salad.

MEDITERRANEAN SOLE

Mediterranean Sole image

This Mediterranean sole recipe may be simple, but it's elegant and incredibly flavorful. Steaming in parchment is an easy and healthy way to cook fish and vegetables. Any white fish will work in place of the sole. —Andrea Potischman, Menlo Park, California

Provided by Taste of Home

Categories Dinner

Time 25m

Yield 4 servings.

Number Of Ingredients 11

Ingredients

1 pound sole fillets, cut into 4 portions
1/4 teaspoon pepper
1 medium lemon, sliced
2 tablespoons dry white wine or chicken broth
2 tablespoons olive oil, divided
2 cups cherry tomatoes, halved
1/2 cup Greek olives, halved
1 tablespoon capers, drained
1 tablespoon lemon juice
2 garlic cloves, minced
2 tablespoons minced fresh parsley

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.

Nutrition Facts : Calories 211 calories, Fat 14g fat (2g saturated fat), Cholesterol 51mg cholesterol, Sodium 669mg sodium, Carbohydrate 7g carbohydrate (2g sugars, Fiber 2g fiber), Protein 15g protein. Diabetic Exchanges

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