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Sole Recipes

Category Fish
Sole meal on plate
The mild flavor of sole makes it a good choice in many recipes. This page contains sole recipes.

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March 23, 2009

Ingredients

  • 1/3 cup chopped fresh basil
  • 2 Tbsp. butter or margarine, softened
  • 2 tsp. finely shredded lemon peel
  • 1/4 tsp. black pepper
  • 4 (4 oz.) fresh or thawed sole fillets about 1/2 inch thick
  • 1 1/2 cups sliced fresh mushrooms
  • 1 1/2 cups fresh snow pea pods
  • 2 Tbsp. fresh chopped chives

Directions

Preheat grill to medium. Stir together basil, butter, lemon peel, and pepper. Shape into a 2 inch log. Wrap in plastic wrap and refrigerate.

Rinse fish, pat dry with paper towel.

Tear off four (18 X 12-inch) pieces of heavy duty foil. Place 1 fish fillet on each piece of foil, tucking under thin edges. Top each with some mushrooms and pea pods. Lightly sprinkle each with chives. Bring up 2 opposite sides of foil and seal with a double fold. Fold remaining ends to completely enclose, leaving space for steam to expand. Grill foil packets for 4 to 6 minutes or until fish flakes easily with a fork. (May be done in oven at 350 degrees F)

Open foil packets. Transfer fish and vegetables to serving plates. Top each with a 1/4 inch thick slice of butter mixture.

By Raymonde G. from North Bay, Ontario

Comment Was this helpful? Yes

January 9, 2009

Ingredients

  • 4 sole fillets about 1/2 lb. each
  • 1 Tbsp. mayonnaise
  • 1/4 tsp. salt
  • Pinch of black pepper
  • Half slice of toasted whole wheat bread
  • 2 Tbsp. chopped fresh dill
  • 2 tsp. butter
  • 1 garlic clove
  • 1 tsp. coarsely grated lemon rind
  • 2 lemon wedges

Directions

Pat fillets dry. Spread mayonnaise over broad half of each fillets. Season with salt and pepper.

In food processor, process toast into crumbs. Add dill, butter, garlic, and lemon rind; process until garlic is finely minced. Sprinkle over seasoned half of fillets. Fold narrow end of fillets over crumb mixture to form roll. Arrange in greased shallow 8 -inch ovenproof dish.

Bake at 450 degrees F for 10 minutes or until fish flakes easily when tested with fork. Garnish with lemon wedges.

By Raymonde from North Bay, Ontario

Comment Was this helpful? Yes

By 0 found this helpful
June 29, 2008

Ingredients

  • 3 potatoes, cut in half crosswise
  • 1 lb. fillet of sole
  • 1 Tbsp. lemon juice
  • 1 tsp. salt
  • 1 medium onion, sliced
  • 1 medium red pepper, sliced
  • 1 medium green pepper, sliced
  • 1/2 tsp. white pepper
  • 1 large tomato, sliced
  • 2 tsp. butter

Directions

Cook potatoes in 1 inch boiling, salted water in covered saucepan for 20-25 minutes or until tender but not crumbly. Drain and peel; cut into 1/8 inch slices. Arrange sole in single layer in shallow baking dish. Sprinkle with lemon juice and 1/2 teaspoon salt. Let stand for 30 minutes. Place layer of potatoes in shallow 2 qt. casserole. Layer half the onion and red and green pepper slices over potatoes. Arrange sole in single layer over veggies; sprinkle with salt and pepper. Layer onion, pepper slices, tomato and potatoes in order listed. Dot with butter. Bake at 250 degrees F for 30 minutes.

By Robin from Washington, IA

Comment Was this helpful? Yes

November 7, 20050 found this helpful

A scant amount of oil and part-skim mozzarella cheese give this lower fat dish a Mediterranean flavor.

Ingredients:

Directions:

  1. Preheat oven to 400 degrees F.
  2. Spray a 10x6-inch baking dish with nonstick cooking spray.
  3. Heat oil in skillet; saute mushrooms about 3 minutes or until tender.
  4. Add spinach and continue cooking about 1 minute or until spinach is barely wilted. Remove from heat; drain liquid into prepared baking dish.
  5. Add oregano and garlic to drained sauteed vegetables; stir to mix ingredients.
  6. Divide vegetable mixture evenly among fillets, placing filling in center of each fillet.
  7. Roll fillet around mixture and place seam-side down in prepared baking dish.
  8. Sprinkle with sherry, then grated mozzarella cheese. Bake 15-20 minutes or until fish flakes easily. Lift out with a slotted spoon.

Serving: 4 (1 fillet roll)

Nutritional Information:

Calories: 262
Total fat: 8 g
Saturated fat: 4 g
Cholesterol: 95 mg
Sodium: 312 mg

Source: National Heart, Lung, and Blood Institute

Comment Was this helpful? Yes
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