sole fillet recipes

Anyone with tried and tested recipes for sole fillet?


I want to add more variety to our soup/salad dinner and I prefer something light and easy to cook (and clean up after).


Let's not be limited to sole fillet--any kind of filleted fish is fine

one of the easiest and tastiest ways to cook fish fillets is to sprinkle salt and freshly ground black pepper, drizzle a bit of olive oil. Add some chopped parsely and dill if you like - not essential. also, add a bit of grated lemon rind.


Grill it under a medium high grill until just done, probably about 10 - 15 mins, depending on your grill and thickness of the fish. Keep an eye on it - don't let it burn or dry out.


Serve with lemon wedges.

First, saute some slivered, blanched almonds in butter, just brown. Set aside. Then flop the sole in a plate of flour, salt and pepper. Then saute the sole in butter, not too much, on both sides. Dribble some lemon juice on top, then add the almonds on top.

Sounds yummy..

We're having fish tonight so will try this out. Thanks.

Foil Wrapped Fish


For Salmon, Cod, Sea Bass...


Put fish on aluminium foil

Add desired spices - as simple as just lemon and pepper and some bay leaves, or as complex as you like.

You could also add some sliced onions and other vegetables.

(we sometimes slice the onions and lay the fish on top)

Wrap tightly in the foil.

Bake in oven for about 20 minutes.


Fish is super tender and moist.


Do a google search for Foil Wrapped Fish and you'll find loads of ideas....


Such as:

Foil-Wrapped Fish

Servings: 2 each


4 ounces of orange roughy or cod

1 cup diced fresh tomatoes

1 small onion, sliced

1/2 green or red pepper sliced

1/2 tsp. basil


Preheat oven to 350° F. Individually wrap each piece of fish in foil after topping each with 1/2 of toppings. Bake for 20 minutes.


Or this from Epicurious:


FISH AND VEGETABLES WITH PESTO BAKED IN FOIL PACKETS


2/3 cup purchased pesto

2 tablespoons fresh lemon juice

1/4 teaspoon hot pepper sauce

4 5- to 6-ounce red snapper or orange roughy fillets

16 asparagus spears, each trimmed to 4-inch length

10 ounces plum tomatoes, coarsely chopped

2 yellow crookneck squash, thinly sliced on diagonal


Fish and Vegetables with Pesto Baked in Foil Packets Preheat oven to 350°F. Blend pesto, lemon juice and hot pepper sauce in small bowl. Arrange four 12x12-inch pieces of heavy-duty foil on work surface. Place 1 fish fillet in center of each. Sprinkle fish lightly with salt and pepper. Spread each fillet with 1 tablespoon pesto mixture. Top each fillet with asparagus, tomatoes and squash, then dollop with remaining pesto mixture. Fold sides of foil over fish and vegetables, covering completely; seal packets closed.

Using long spatula, transfer foil packets to large baking sheet. Bake until fish is just opaque in center and vegetables are crisp-tender, about 25 minutes.


Makes 4 servings.




Here is a good link about cooking fish in general:

http://www.deliaonline.com/articles/food/how-to-cook-fish,1413,AR.html

Here is one we have a lot...


CURRIED FISH FILLETS WITH YOGURT SAUCE


More flavor and less fat than deep-fried fish.

1/2 cup plain nonfat yogurt

2 tablespoons minced fresh cilantro

1 tablespoons minced green onion


Nonstick vegetable oil spray

2 4-ounce white fish fillets

1 teaspoons curry powder

1 large egg white

1/2 cup toasted wheat germ


Mix yogurt, cilantro and green onion in small bowl

Season with pepper


Preheat oven to 500°F.

Spray baking sheet with vegetable oil spray.

Place in oven.


Rub each side of each fish fillet with 1/4 teaspoon curry powder.

Whisk egg whites in medium bowl until foamy.

Place wheat germ on large sheet of waxed paper.

Dip fish fillets into egg whites, then turn fillets in wheat germ, coating lightly.

Place fish fillets on hot baking sheet.


Sprinkle with salt and pepper.


Bake until fish is opaque in center, about 8 minutes.

Remove from oven; let stand 2 minutes.


Transfer to platter.

Serve yogurt sauce alongside.


Makes 2 servings.




From:

Bon Appétit

February 1998