Best 2 Mediterranean Sole Recipes

**Embark on a culinary journey to the sun-kissed shores of the Mediterranean with our tantalizing Mediterranean Sole recipes. Discover a symphony of flavors and textures as we present three distinct preparations that capture the essence of this delectable fish. From the aromatic Baked Sole with Cherry Tomatoes and Capers to the zesty Pan-Fried Sole with Lemon Butter Sauce and the hearty Sole Meunière, your taste buds are in for a delightful treat. Each recipe is carefully crafted to highlight the delicate flavors of sole, complemented by a vibrant array of Mediterranean ingredients. Prepare to be captivated by the freshness of the sea and the vibrant flavors of the Mediterranean in every bite.**

Check out the recipes below so you can choose the best recipe for yourself!

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

MEDITERRANEAN SOLE WITH RATATOUILLE

Mediterranean Sole with Ratatouille image

Savor the sunny Mediterranean! Fennel, eggplant and fresh oregano join flavored canned tomatoes, bell peppers and meltingly tender sole.

Provided by By Betty Crocker Kitchens

Categories Entree

Time 30m

Yield 4

Number Of Ingredients 8

Ingredients

1 medium red or green bell pepper, chopped (1 cup)
1 medium onion, cut into 8 wedges, separated
1 small bulb fennel, thinly sliced
1 small eggplant (1 lb), peeled, cut into 1/2-inch cubes
1 can (14.5 oz) organic diced tomatoes with garlic and onion, undrained
4 teaspoons chopped fresh or 2 teaspoons dried oregano leaves
3/4 lb sole, orange roughy or other delicate- to medium-texture fish fillets (about 1/4 inch thick), cut into 4 serving pieces
Feta cheese, if desired

Steps:

Spray 12-inch skillet with cooking spray; heat over medium heat. Add bell pepper, onion and fennel; cook about 5 minutes, stirring frequently, until vegetables are crisp-tender.
Stir in eggplant, tomatoes and 2 teaspoons of the oregano; reduce heat to medium-low. Cover; cook 15 minutes, stirring frequently.
Roll up each fillet, beginning from narrow end, and secure with toothpicks; sprinkle with remaining 2 teaspoons oregano. Place fish rolls, seam sides down, in eggplant mixture. Cover; cook about 8 minutes or until fish flakes easily with fork.
Using slotted spoon, remove fish to serving platter. Remove toothpicks from fish. Serve eggplant mixture with fish. Sprinkle with cheese.

Nutrition Facts : Calories 140, Carbohydrate 19 g, Cholesterol 30 mg, Fiber 7 g, Protein 12 g, SaturatedFat 0 g, ServingSize 1 Serving, Sodium 270 mg, Sugar 7 g, TransFat 0 g

Tips:

Use fresh, high-quality ingredients. This will make a big difference in the flavor of your dish.
Don't overcrowd the pan. If you do, the fish will not cook evenly.
Cook the fish over medium heat. This will help to prevent it from overcooking.
Use a non-stick pan. This will help to prevent the fish from sticking.
Season the fish with salt and pepper before cooking. You can also add other spices or herbs, such as garlic, lemon, or thyme.
Serve the fish immediately. This is when it is at its best.

Conclusion:

Mediterranean sole is a delicious and healthy dish that is easy to make. With its delicate flavor and flaky texture, it is a perfect choice for a light and refreshing meal. Whether you are serving it for a special occasion or a weeknight dinner, Mediterranean sole is sure to impress your guests. So next time you are looking for a seafood dish that is both delicious and healthy, give Mediterranean sole a try. You won't be disappointed!