Try this Easy Baked Sole recipe, or contribute your own.
- 2 tablespoons extra virgin olive oil
- 1/4 cup chopped fresh basil
- 1/4 cup chopped fresh parsley
- salt and freshly ground pepper to taste
- 2 sole fish skin removed but fishbones intact rinsed and patted dry
- 1/4 to 1/2 cup bread crumbs enough to lightly cover each filet of sole
- 1 blood orange thinly sliced (you can also use regul
- 1/2 lemon, rind removed and chopped
- 1/2 red or green chili pepper finely chopped
- 1/8 teaspoon paprika
- Carbohydrate 0.564176250406681 g
- Cholesterol 0 mg
- Fat 6.52943687505076 g
- Fiber 0.305887498680175 g
- Protein 0.256905000190813 g
- Saturated Fat 0.903558000008481 g
- Serving Size 1 1 Serving (15g)
- Sodium 81.9606250035978 mg
- Sugar 0.258288751726507 g
- Trans Fat 0.194993750015354 g
- Calories 60 calories
Step-by-step
- Preheat oven to 350°F (175*C).
- Line a baking sheet with parchment paper and set the sole on top.
- Cover the sole in the following order: breadcrumbs, orange slices, lemon pieces, chopped chili peppers, basil and parsley.
- In a small bowl combine the extra virgin olive oil, salt, pepper and paprika.
- Drizzle the olive oil mixture over the sole.
- Bake for 20-25 minutes. When scraped with a fork, the sole should flake away from the bone.
- Serve warm.
Pulling delicate fish from a 350-degree Fahrenheit oven requires careful attention to the twenty-to-twenty-five-minute cooking window, as overcooked flatfish loses its moisture rapidly. Sole fillets are exceptionally thin and prone to drying out when exposed to sustained dry heat without adequate protection. By layering breadcrumbs, citrus slices, and fresh herbs directly onto the fish before baking, the toppings act as a protective barrier that shields the tender protein from direct heat currents while infusing it with aromatic oils.
Managing leftovers of cooked sole demands careful handling because delicate seafood degrades quickly in refrigerated storage. Stored in an airtight container within the refrigerator, cooked sole remains safe to eat for up to two days, though it should never be reheated in a microwave where high power levels cause the flesh to toughen and release an overly pungent aroma. Instead, gently warm chilled fillets in a low oven at 275 degrees for ten minutes, or flake the cold fish directly into a warm grain bowl or citrus-heavy salad where thermal shock is entirely avoided.
Adapting this dish for different dietary needs is straightforward when swapping out core components based on availability. Gluten-free diners can easily replace standard wheat breadcrumbs with crushed rice crackers or fine almond flour at a one-to-one ratio without altering the structural integrity of the protective topping layer.
