Mykonos Fillet Of Sole Recipes

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EASY PAN FRIED SOLE FISH WITH LEMON-BUTTER SAUCE



Easy Pan Fried Sole Fish With Lemon-Butter Sauce image

This is a pretty basic recipe but it is just delicious! You can use lemon pepper in place of black pepper.

Provided by Kittencalrecipezazz

Categories     Brunch

Time 15m

Yield 4 serving(s)

Number Of Ingredients 7

8 sole fillets
1/2 cup flour
1/2 teaspoon seasoning salt (or use white salt, or to taste)
1/4 teaspoon black pepper (or to taste)
7 tablespoons butter
1/4 cup fresh lemon juice
2 tablespoons chopped fresh parsley

Steps:

  • Mix the flour with seasoned salt and pepper in a shallow dish.
  • Dredge the fish fillets in the flour mixture.
  • Heat a large skillet over high heat.
  • Add in about 3 tablespoons butter to the hot skillet.
  • Saute the fillets in 2 batches, cooking on each side (on high heat about 2 minutes per side) or until just cooked through; transfer the fish to a plate to keep warm.
  • Add in the remaining 4 tablespoons butter and cook until golden in colour; add in lemon juice, bring to a boil and add in the parsley.
  • Season the sauce with salt and pepper.
  • Pour the warm sauce over the fish.
  • Serve immediately.

POACHED FILLET OF SOLE



Poached Fillet of Sole image

Make and share this Poached Fillet of Sole recipe from Food.com.

Provided by spritzker

Categories     Low Cholesterol

Time 25m

Yield 1-2 serving(s)

Number Of Ingredients 11

2 teaspoons olive oil
1/2 onion, finely chopped
3 shallots, thinly sliced
1 garlic clove, minced I use more
1/4 cup dry white wine
2 teaspoons lemon juice
1 teaspoon dried tarragon
1 bay leaf
1/8 teaspoon black pepper
2 (4 ounce) tilapia fillets or 2 (4 ounce) other mild fish fillets
1 1/2 tomatoes, chopped

Steps:

  • In a large nonstick skillet, heat the oil. Add the onion, shallots and garlic; cook, stirring as needed, until softened, about 5 minutes.
  • Add the wine, lemon juice, tarragon, bay leaf and pepper. Add the fish, gently spooning the onion mixture over the filets. Reduce the heat and simmer, until partially cooked, about 3 minutes.
  • Gently stir in the tomatoes; simmer, covered, until the fish is opaque and flakes easily with a fork, about 2 to 3 minutes. Discard the bay leaf. Serve, topped with the sauce.
  • Per Serving: Calories 254; Fat 7g (sat 1g); Cholesterol 68mg; Sodium 132mg; Carbs 13g; Fiber 2g; Protein 29g; Calcium 64mg.
  • This is good with brown rice and a salad.

Nutrition Facts : Calories 398.1, Fat 14.1, SaturatedFat 2.4, Cholesterol 102.2, Sodium 696.1, Carbohydrate 26.8, Fiber 3.5, Sugar 8, Protein 32.6

BAKED FILLET OF SOLE



Baked Fillet of Sole image

Make and share this Baked Fillet of Sole recipe from Food.com.

Provided by Dancer

Categories     Vegetable

Time 15m

Yield 2 serving(s)

Number Of Ingredients 8

3/4 lb fillet of sole (lemon or gray sole)
1 pinch rosemary
3 tablespoons white wine
1 tablespoon lemon juice
2 scallions, sliced and sauteed lightly
1/4 lb mushroom, stems removed, sliced and sauteed lightly
1 tablespoon parsley, chopped fine
salt & pepper, freshly ground

Steps:

  • Place fillets in a greased baking dish.
  • Combine rosemary, wine, lemon juice and pour over the fish.
  • Top with scallions and mushrooms.
  • Cover with aluminum foil.
  • Bake in preheated 350-degree oven for about 15 minutes or until flaky.
  • Sprinkle with parsley and season with salt and pepper.

Nutrition Facts : Calories 193.1, Fat 2.3, SaturatedFat 0.5, Cholesterol 81.8, Sodium 145.6, Carbohydrate 4.3, Fiber 1.1, Sugar 1.7, Protein 34.3

MYKONOS FILLET OF SOLE



Mykonos Fillet of Sole image

Categories     Milk/Cream     Egg     Fish     Fry     Super Bowl     Quick & Easy     White Wine     Winter     Poker/Game Night     Pan-Fry     Gourmet

Yield Makes 4 servings

Number Of Ingredients 12

2 lemon sole fillets (2 lb total), each cut in half crosswise
1 lemon, thinly sliced
1/4 cup dry white wine
3/4 teaspoon salt
1 large egg, lightly beaten
1/4 cup whole milk
3/4 cup fine dry bread crumbs
1 large garlic clove, minced
2 tablespoons chopped fresh parsley
1/4 teaspoon black pepper
4 tablespoons olive oil
1 tablespoon unsalted butter

Steps:

  • Put oven rack in middle position and preheat oven to 200°F.
  • Combine fish, half of lemon slices, wine, and 1/4 teaspoon salt in a shallow dish. Marinate, covered, at room temperature 30 minutes.
  • Whisk together egg, milk, and 1/4 teaspoon salt in another shallow dish. Stir together bread crumbs, garlic, parsley, pepper, and remaining 1/4 teaspoon salt in a shallow bowl.
  • Dip fish pieces, 1 at a time, in egg mixture, letting excess drip off, then dredge in bread-crumb mixture, shaking off excess. Transfer to a sheet of wax paper, arranging fish in 1 layer.
  • Heat 2 tablespoons oil and 1/2 tablespoon butter in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then fry 2 pieces of fish, turning over once, until golden and just cooked through, 4 to 5 minutes total. Transfer to a baking sheet and keep warm in oven, then cook remaining 2 pieces of fish in remaining 2 tablespoons oil and 1/2 tablespoon butter in same manner. Serve fish with remaining lemon slices.

SOLE EN PAPILLOTE WITH TOMATOES AND OLIVES



Sole en Papillote with Tomatoes and Olives image

Provided by Larraine Perri

Categories     Fish     Olive     Tomato     Low Cal     Dinner     Summer     Healthy     Self     Sugar Conscious     Pescatarian     Peanut Free     Tree Nut Free     Soy Free     Kosher

Yield Makes 4 servings

Number Of Ingredients 14

Parchment paper
4 sole fillets (6 ounces each)
1 tablespoon plus 4 teaspoons olive oil, divided
3 cloves garlic, 2 thinly sliced, 1 halved
1/8 teaspoon red pepper flakes
1 cup grape tomatoes, halved
2 tablespoons capers, drained
8 large, pitted kalamata olives, quartered
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
8 teaspoons dry white wine
4 teaspoons unsalted butter
8 fresh thyme sprigs
4 slices (1/2-inch thick) ciabatta bread

Steps:

  • Heat oven to 450°F. Fold four 15-inch-square pieces of parchment in half. Starting at fold of each piece, draw half a large heart shape. Cut along lines; open. Place 1 fish fillet next to crease on each piece of parchment. In a small skillet, warm 1 tbsp oil over medium heat. Sauté sliced garlic and pepper flakes until garlic turns golden, 1 minute. Remove skillet from heat; stir in tomatoes, capers and olives. Sprinkle fish with salt and pepper. Divide tomato mixture among fish. Top each fillet with 2 teaspoon wine, 1 teaspoon butter and 2 thyme sprigs. Fold other half of parchment over fish. Starting at top of each parchment half-heart, make small, tight, overlapping folds along outside edge to seal packet; twist tail ends tightly to seal completely. Place packets on a large rimmed baking sheet; roast 8 minutes. Broil or toast ciabatta until golden; rub with garlic clove halves and brush with remaining 4 teaspoon oil. Transfer packets to plates. Slit tops with a knife; gently open. Serve 1 slice ciabatta with each packet.

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