Best 2 Mediterranean Sole Recipes

The Mediterranean sole, also known as Dover sole, is a type of flatfish prized for its delicate flavor and tender texture. This versatile fish can be prepared in a variety of ways, but some of the most popular methods include pan-frying, baking, and grilling. Regardless of the cooking method you choose, it is important to use fresh, high-quality ingredients to ensure the best possible results. This article will provide you with a step-by-step guide to cooking Mediterranean sole, along with some helpful tips and tricks to enhance the flavor and texture of this delicious fish.

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MEDITERRANEAN SOLE

Mediterranean Sole image

This Mediterranean sole recipe may be simple, but it's elegant and incredibly flavorful. Steaming in parchment is an easy and healthy way to cook fish and vegetables. Any white fish will work in place of the sole. —Andrea Potischman, Menlo Park, California

Provided by Taste of Home

Categories Dinner

Time 25m

Yield 4 servings.

Number Of Ingredients 11

Ingredients

1 pound sole fillets, cut into 4 portions
1/4 teaspoon pepper
1 medium lemon, sliced
2 tablespoons dry white wine or chicken broth
2 tablespoons olive oil, divided
2 cups cherry tomatoes, halved
1/2 cup Greek olives, halved
1 tablespoon capers, drained
1 tablespoon lemon juice
2 garlic cloves, minced
2 tablespoons minced fresh parsley

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.

Nutrition Facts : Calories 211 calories, Fat 14g fat (2g saturated fat), Cholesterol 51mg cholesterol, Sodium 669mg sodium, Carbohydrate 7g carbohydrate (2g sugars, Fiber 2g fiber), Protein 15g protein. Diabetic Exchanges

MEDITERRANEAN SOLE WITH RATATOUILLE

Mediterranean Sole with Ratatouille image

Savor the sunny Mediterranean! Fennel, eggplant and fresh oregano join flavored canned tomatoes, bell peppers and meltingly tender sole.

Provided by By Betty Crocker Kitchens

Categories Entree

Time 30m

Yield 4

Number Of Ingredients 8

Ingredients

1 medium red or green bell pepper, chopped (1 cup)
1 medium onion, cut into 8 wedges, separated
1 small bulb fennel, thinly sliced
1 small eggplant (1 lb), peeled, cut into 1/2-inch cubes
1 can (14.5 oz) organic diced tomatoes with garlic and onion, undrained
4 teaspoons chopped fresh or 2 teaspoons dried oregano leaves
3/4 lb sole, orange roughy or other delicate- to medium-texture fish fillets (about 1/4 inch thick), cut into 4 serving pieces
Feta cheese, if desired

Steps:

Spray 12-inch skillet with cooking spray; heat over medium heat. Add bell pepper, onion and fennel; cook about 5 minutes, stirring frequently, until vegetables are crisp-tender.
Stir in eggplant, tomatoes and 2 teaspoons of the oregano; reduce heat to medium-low. Cover; cook 15 minutes, stirring frequently.
Roll up each fillet, beginning from narrow end, and secure with toothpicks; sprinkle with remaining 2 teaspoons oregano. Place fish rolls, seam sides down, in eggplant mixture. Cover; cook about 8 minutes or until fish flakes easily with fork.
Using slotted spoon, remove fish to serving platter. Remove toothpicks from fish. Serve eggplant mixture with fish. Sprinkle with cheese.

Nutrition Facts : Calories 140, Carbohydrate 19 g, Cholesterol 30 mg, Fiber 7 g, Protein 12 g, SaturatedFat 0 g, ServingSize 1 Serving, Sodium 270 mg, Sugar 7 g, TransFat 0 g

Tips:

Choose fresh ingredients: Use the freshest sole fillets you can find for the best results. Look for fish that is firm and has a mild, briny smell.
Don't overcook the fish: Sole is a delicate fish, so it's important not to overcook it. Cook the fish until it is just cooked through, or until it flakes easily with a fork.
Use a variety of cooking methods: Sole can be cooked in a variety of ways, including baking, broiling, frying, and grilling. Experiment with different methods to find the one you like best.
Season the fish well: Sole has a mild flavor, so it's important to season it well. Use a variety of herbs and spices to create a flavorful dish.
Serve with a variety of sides: Sole is a versatile fish that can be served with a variety of sides. Try serving it with roasted vegetables, mashed potatoes, or rice.

Conclusion:

Sole is a delicious and versatile fish that can be cooked in a variety of ways. With its mild flavor and delicate texture, sole is a great choice for a light and healthy meal. Try one of the recipes in this article to enjoy this delicious fish.