Baked Mediterranean Sole 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.

MEDITERRANEAN SOLE

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.

BAKED SOLE FILLET, THE MEDITERRANEAN WAY

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.

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.