Best 6 Baked Mediterranean Sole With Seasoned Rice Recipes
Embark on a culinary journey to the sun-soaked shores of the Mediterranean with our delectable Baked Mediterranean Sole with Seasoned Rice. This dish is a symphony of flavors, textures, and aromas that will transport your taste buds to a vibrant seaside taverna. Dive into the tender, flaky sole, perfectly complemented by the vibrant medley of Mediterranean herbs and spices. Savor the fluffy, aromatic seasoned rice, infused with the essence of the Mediterranean Sea. This recipe is a delightful symphony of flavors, textures, and colors that will leave you craving more. Prepare to be captivated by the allure of this Mediterranean masterpiece. Additionally, discover variations of this dish with our other enticing recipes, including Baked Sole with Lemon Butter Sauce, Grilled Sole with Salsa Verde, and Pan-Fried Sole with Caper Butter. Each recipe offers a unique twist on the classic, ensuring an unforgettable culinary experience.
Let's cook with our recipes!
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
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
MEDITERRANEAN SOLE
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
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
BAKED MEDITERRANEAN SOLE WITH SEASONED RICE
Steps:
- Pre-heat oven to 450 degrees. Cut asparagus diagonally into 2-inch pieces. Remove and discard pits from olives by mashing gently with a heavy flat implement such as a mallet (being careful not to smash the pit) then digging out pit. Chop pitted olives coarsely. Mix chopped olives, asparagus pieces, crumbled feta cheese, garlic, olive oil, oregano and pepper (to taste) in a large bowl. Cook rice according to package directions, omitting any butter or oil. Stir in rice wine vinegar and allow to stand for 5 minutes. While rice is cooking, spread ½ olive mixture evenly across bottom of 13x9 inch baking dish. Season both sides of fish lightly with salt and place in a single layer on top of olive mixture. Top evenly with remaining mixture. Bake on middle rack of oven for 15 minutes or until fish is opaque, timing it to finish with the rice. Season rice evenly with cumin. Serve vegetables and fish over rice on plates, spooning any residual cooking liquid over fish.
MEDITERRANEAN BAKED BROWN RICE
Make and share this Mediterranean Baked Brown Rice recipe from Food.com.
Provided by Engrossed
Categories Rice
Time 2h
Yield 8-10 serving(s)
Number Of Ingredients 19
Steps:
- Preheat oven to 375°F.
- Heat olive oil in a large skillet over medium heat. Add shallots and saute for about 3 minutes until they start to brown.
- Add garlic and saute another 2 minutes.
- Add rice and stir-fry until it browns about 10 minutes.
- Stir mushrooms, sun-dried tomatoes, olives and artichoke hearts into rice and pour into an 8x8 baking dish.
- Heat water, bouillon, seasoning and peppers until boiling. Immediately pour over rice.
- Cover baking dish tightly with 2 layers of foil.
- Bake for 75 minutes.
- Uncover and fluff with a fork.
- Stir in asiago, spinach, parsley, basil, lime juice and zest. Cover with a clean kitchen towel and let sit for 5 minutes.
- Uncover and let sit 5 more minutes before serving.
- Top with crumbled feta to serve, if desired.
MEDITERRANEAN RICE
A nice simple rice side, simply make as directed or else throw everything in the rice cooker adding the parsley at the keep warm stage.
Provided by Mandy
Categories Rice
Time 22m
Yield 4-6 serving(s)
Number Of Ingredients 9
Steps:
- Heat oil & saute onion & garlic until tender, stir in rice.
- Add boiling water until pan is 3/4 full. Bring to boil, stirring.
- Stir in stock & rapid boil for 10-12 mins or until tender, drain well.
- Return to pan adding lemon rind, parsley & pepper, toss well to combine.
Nutrition Facts : Calories 425.6, Fat 7.4, SaturatedFat 1.1, Sodium 16.6, Carbohydrate 80.9, Fiber 2.3, Sugar 1.3, Protein 7
Tips:
- Prepare the rice first. This will give it time to cook while you prepare the sole.
- Use a light touch when handling the sole. It is a delicate fish and can easily break.
- Don't overcook the sole. It should be cooked just until it is opaque and flakes easily with a fork.
- Serve the sole immediately. It is best when it is hot and fresh.
Conclusion:
Baked Mediterranean sole with seasoned rice is a light, flavorful, and healthy dish that is perfect for any occasion. The sole is delicate and flaky, while the rice is fluffy and flavorful. The combination of the two is simply delicious. This dish is also very easy to make, and it can be tailored to your own taste preferences. For example, you can add more or less vegetables to the rice, or you can use a different type of fish. No matter how you make it, baked Mediterranean sole with seasoned rice is sure to be a hit.
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