Best 2 Baked Sole Fillet Recipes

**Baked Sole Fillet: A Delicacy for Seafood Enthusiasts**

Indulge in the culinary delight of baked sole fillet, a classic seafood dish that tantalizes taste buds with its delicate flavor and flaky texture. This versatile fish can be prepared in various ways, each offering a unique culinary experience. Discover a collection of delectable recipes that showcase the versatility of sole fillet, from the simplicity of lemon-herb baked sole to the richness of sole fillet stuffed with crab and shrimp. Embark on a culinary journey and uncover the secrets to creating this exquisite dish, ensuring a memorable meal that will leave you craving for more.

Here are our top 2 tried and tested recipes!

BAKED FILLET OF SOLE WITH TOMATO, OREGANO AND HOT PEPPER

Baked Fillet of Sole With Tomato, Oregano And Hot Pepper image

Provided by Florence Fabricant

Categories dinner, casseroles, main course

Time 45m

Yield 6 servings

Number Of Ingredients 9

Ingredients

2/3 cup onion, very thinly sliced
3 tablespoons extra-virgin olive oil
1/2 teaspoon finely chopped garlic
1 cup canned Italian plum tomatoes, cut up, with juice
Salt to taste
2 tablespoons salt-packed capers, soaked and rinsed, or vinegar-packed capers, drained
2 teaspoons fresh oregano, or 1 teaspoon dried
Fresh black pepper or chopped hot red chilies, to taste
2 pounds gray sole fillet

Steps:

Preheat oven to 450 degrees. Adjust oven rack to the top level.
Put onion and olive oil in a skillet, turn heat to medium, and cook until the onion is golden. Add garlic, and saute until it turns pale gold; then add the tomatoes and a little salt, and stir. Simmer 20 minutes, until the oil floats on the surface of the mixture. Add the capers, oregano and pepper. Stir and cook a minute longer, and remove from heat.
Rinse and dry the fish. Select a baking dish large enough to hold the fillets folded in half lengthwise in a single layer. Spread a tablespoon of the tomato mixture in the bottom of the dish.
Dip each fillet in the tomato mixture to coat both sides, fold lengthwise, and arrange in the baking dish. Pour remaining sauce over fish, and bake, uncovered, 5 minutes or slightly longer, until fish is done.
Remove from the oven, tip the dish and spoon the sauce from the dish into a saucepan. Cook the sauce over high heat until it has returned to its original thickness. Spoon it back over the fish, and serve directly from the baking dish.

Nutrition Facts : @context http, Calories 178, UnsaturatedFat 7 grams, Carbohydrate 3 grams, Fat 10 grams, Fiber 1 gram, Protein 19 grams, SaturatedFat 2 grams, Sodium 517 milligrams, Sugar 1 gram, TransFat 0 grams

BAKED SOLE FILLET

Baked sole fillet image

Number Of Ingredients 13

Ingredients

1 juice of a lemon or lime
1/2 cup extra virgin olive oil
2 shallots, thinly sliced (or equiv amount onion)
3 garlic cloves thinly sliced
2 tablespoons capers
1 teaspoon salt
1/4 teaspoon ground pepper
1 teaspoon garlic powder
1 teaspoon cumin, ground
1 1/2 pounds sole
4-6 scallions
1 thinly sliced lime or lemon
1/2-3/4 cup fresh dill

Steps:

1.whisk together lime juice, olive oil and salt. Add capers, shallots, garlic and set aside
2.mix salt, pepper, garlic powder, cumin and season washed fish
3.Place the fish fillets on a lightly-oiled large baking pan or dish.
4.Cover with the lime mixture you prepared earlier. Now arrange the green onion halves and lime slices on top.
5.Bake in 375 degrees F-heated oven for 10-15 minutes. Do not overcook.
6.Remove the fish fillets from the oven and garnish with the chopped fresh dill.
Serve immediately with bread for dipping in sauce.

These tips will assist you in reaching the best tasting baked sole fillets:

Tips:

Pick the freshest sole fillets available. Fresh fillets will have a mild, sweet flavor and a firm texture. Avoid fillets that are discolored or have an off odor.
Rinse the fillets thoroughly before cooking. This will help to remove any impurities or bacteria.
Pat the fillets dry with paper towels. This will help to prevent the fillets from steaming during baking.
Season the fillets with salt and pepper. You can also add other seasonings, such as garlic powder, onion powder, or paprika.
Brush the fillets with melted butter. This will help to keep the fillets moist and flavorful during baking.
Bake the fillets at a high temperature for a short period of time. This will help to create a crispy crust on the outside of the fillets while keeping the inside moist and flaky.
Serve the fillets immediately with your favorite sides. Sole fillets are delicious served with roasted vegetables, mashed potatoes, or rice.

Conclusion:

Baked sole fillets are a delicious and healthy meal that can be easily prepared in under 30 minutes. By following these tips, you can create a perfectly cooked sole fillet that is sure to impress your family and friends.