Roastedsolefillets Recipes

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ROASTED SOLE FILLETS



Roasted Sole Fillets image

Make and share this Roasted Sole Fillets recipe from Food.com.

Provided by Derf2440

Categories     Lunch/Snacks

Time 25m

Yield 4 serving(s)

Number Of Ingredients 5

1 1/2 lbs sole or 1 1/2 lbs cod fish fillets
2 tablespoons chopped fresh coriander or 2 tablespoons parsley
2 tablespoons black bean garlic sauce or 2 tablespoons hoisin sauce
2 cloves garlic, thinly sliced
2 green onions, sliced

Steps:

  • Arrange fish on foil lined greased rimmed baking sheet.
  • Stir together coriander black bean and garlic sauce and garlic.
  • Spoon over fish.
  • Roast in 450f degree oven until fish flakes easily when tested, 12 to 15 minutes.
  • Serve sprinkled with green onions.

Nutrition Facts : Calories 159.7, Fat 2, SaturatedFat 0.5, Cholesterol 81.7, Sodium 139.6, Carbohydrate 1.1, Fiber 0.2, Sugar 0.2, Protein 32.3

BROILED SOLE FILLETS WITH GARLIC HERB SAUCE



Broiled Sole Fillets With Garlic Herb Sauce image

Make and share this Broiled Sole Fillets With Garlic Herb Sauce recipe from Food.com.

Provided by swirlycinnacakes

Categories     Very Low Carbs

Time 30m

Yield 4 serving(s)

Number Of Ingredients 6

1/3 cup olive oil
1/4 cup lemon juice
1/2 teaspoon garlic, minced
1/4 cup fresh parsley or 1/4 cup fresh dill, minced
salt and pepper
1 1/2 lbs firm sole fillets

Steps:

  • Preheat the broiler.
  • Grease a baking sheet.
  • Whisk together the oil, lemon juice, garlic and parsley in a small bowl.
  • Season to taste with salt and pepper.
  • Arrange the fillets on the prepared baking sheet.
  • Drizzle with some of the flavored oil.
  • If the fillets are less than 1/4 inch thick, broil for 2 to 4 minutes, until the fish is firm and barely cooked through.
  • If the fillets are thicker, broil for 8 to 10 minutes per inch of thickness.
  • Serve hot.

BAKED SOLE FILLETS



Baked Sole Fillets image

Sole is my favourite white fish; serve this with rice and a green vegetable for a quick, healthy meal.

Provided by Lennie

Categories     Canadian

Time 40m

Yield 4 serving(s)

Number Of Ingredients 8

1 1/2 lbs sole fillets
1 onion, very thinly sliced
1 cup sour cream (NOT lowfat or fatfree)
1/3 cup white wine
1 tablespoon all-purpose flour
1/2 lemon, juice of
1/2 teaspoon paprika
salt and pepper

Steps:

  • Preheat oven to 375F degrees.
  • Butter a shallow baking dish and arrange fish pieces in it; cover fish with onion slices.
  • In a small bowl, whisk together sour cream, wine, flour, lemon juice and the seasonings; pour over the fish and onions.
  • Bake, uncovered, for 25 minutes or until fish is tender; do not overcook or fish will dry out.

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