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Baked sole

Baked sole

Baked sole is a light second dish, if you don't use too much oil, it's quick and easy to prepare. This fish with tender meat and a delicate taste is also very popular with children. In fact, when Elisa was younger she ate i baked sole fillets willingly, lately instead he has made a change of course and avoids them like the plague, too bad: /
So, as you can guess, I didn't prepare this recipe for her, but for my father and me. I chose to season the sole with oil, salt, parsley with the addition of pink pepper berries that give the dish flavor and a touch of color. The dish was super appreciated so I suggest you try it;) Today I am writing to you from Rimini, I will spend my day at the Palacongressi, so I will leave you and go to get ready, we will read later: *


How to make baked sole

Baked sole

Last week I organized a nice fish dinner for which I found 2 beautiful sole weighing about 500 gr each & hellip a marvel!

Honestly, I didn't want to ruin the effect by filleting them and so I decided to leave them whole and to try a recipe that I had recently seen on Sale & ampPepe & hellip I prepared them with flavored butter.

I ate a lot of sole when I lived in France but it is not a fish that I often buy, on the contrary, it was the first time I cooked them.

So, I asked the fishmonger to clean them and I just stuffed them.

In short, in a very short time I prepared a second course based on fish worthy of a good restaurant & # 128521

Baked sole with potatoes

Baked sole with potatoes, a simple and quick but super tasty dish that the whole family likes. As you know by now, I love cooking fish, because it's simple, a bit like me.

In fact, to make sole with potatoes, that's enough a little salt, oil and lemon and no spices , for this I love this second of fish to madness, with a few simple ingredients comes out a dish that is truly ten and praise.
It is possible to prepare the sole in the oven even in advance and heat it on the spot without anyone noticing, not like meat that becomes hard and stringy.
Baked sole with potatoes are one of my daughters' favorite fish main courses, they are prepared in 5 minutes and the only trick I can give you is to use only the freshest soles and have them skinned by your fishmonger without damaging them.
If you are looking for the recipe for baked sole, you are in the right place, a dish that always succeeds even if you are not familiar with fish dishes.

Light baked sole

Here's how to cook baked sole in 5 steps! You will only need lemon, a clove of garlic, white wine, extra virgin olive oil, salt and pepper.

With the term sole several species are identified which share the typical flattened and ellipsoidal shape. The genera and species of sole are very numerous but, in Italy, the one mainly captured and consumed is only one: the common sole (Solea solea): it is known both for its typical shape and anatomical structure (the result of the evolution that allows a totally horizontal posture, or rather on the side), and for the delicacy and leanness of the meat.

From a culinary point of view, sole is one of the most popular fish in Italy. Requires one definitely undemanding cleaning even, for grilling, scaling and a small incision on the belly may be sufficient to extract the few viscera (here's how to clean the sole in a few simple steps).

There are different techniques indicated for cooking sole: it can be boiled and then served, hot or cold in a pan (sauté), with extra virgin olive oil or butter, a little garlic, white wine, salt, white pepper and plenty of fresh parsley. But also grilled or grilled: natural and lightly greased or with a light breadcrumbs based on breadcrumbs, extra virgin olive oil, fresh parsley, garlic, salt and white pepper.

The most popular method is the one we propose today: al oven, both static and ventilated. In this way we will obtain a light cooking, preserving all the principles of fish and respecting calories and diets.

Sole is a lean and low-fat fish lends itself to low-calorie slimming diets and, since it brings modest quantities of cholesterol and boasts a clear prevalence of unsaturated fatty acids, it is frequently used in the structuring of dietary regimes against hypercholesterolemia and hypertriglyceridemia.

The good concentrations of essential fatty acids of the Omega 3 group are also useful in the fight against hypertension.

Light and easy to prepare even when you don't have much time available, baked sole becomes the star of special dinners, ideal for celebrating an anniversary with friends and relatives.
The lightness of this dish means that it can also be prepared during summer lunches, when the heat is felt.

The wine recommended in combination with baked sole is a delicate Aglianico, a dry white which, with its harmonious and fresh flavor, perfectly accompanies fish dishes. A good accompaniment is also the sparkling wine which, with its minerality, enhances its flavor.

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To start preparing the baked sole you have to start with its cleaning. As previously mentioned, this is an extremely important step to ensure that the final result is truly perfect and there is no risk of running into entrails or impurities that can ruin the final result.

The first thing to do is to make an incision in the lateral part of the sole and then remove the entrails. Then dedicate yourself to the head and skin that will be removed and then proceed with a careful cleaning of the sole fillets obtained under cold running water. Once this is done, dab with a sheet of absorbent paper or a clean cloth.

Separately, in a bowl, mix together the extra virgin olive oil, lemon juice and a clove of garlic. Mix everything well and marinate the sole in the sauce thus obtained. In the meantime, dedicate yourself to the mix with which you will bread the sole. Inside a plate add the breadcrumbs, two cloves of garlic crushed with the appropriate tool, finely chopped parsley and season with salt and pepper. Mix everything with a fork and this point is all ready to be able to bread the sole fillets.

The sole will be deprived of the excess sauce and sprinkled with the freshly prepared breadcrumb mix. Put, therefore, in a preheated oven at 180 ° C for about 20-25 minutes. Cooking is quite fast and may vary depending on the size of the sole fillets used.

Once the cooking is finished, after turning the fillets so many times as to allow a well-homogeneous browning, you can take the dish out of the oven and serve it to your guests. For a more crisp and delicious browning you can use the grill function in the last 10 minutes of cooking. In this way the final result will be even more appetizing.

Alternatively, a sole alla mugnaia will also be excellent.

Sole with cherry tomatoes

If you want to make your second dish more particular, but always keeping the calories under control, you can decide to accompany the fillets with cherry tomatoes. In this case the fillets will be marinated and then placed inside a baking dish together with some cherry tomatoes that you have reduced in half or quarters. Put it all in a preheated oven at 180 ° C for 15-20 minutes or until the sole fillets are cooked to perfection and have been flavored not only by the sauce with which you sprinkled them but also by the sauce that cherry tomatoes have released during cooking.

You will get baked sole perfect for children but also for adults, even if they are following a low-calorie diet. The result will be a light and very light dish that can be eaten on many different occasions.

If you use frozen sole for the preparation of this dish, let it defrost completely before breading it or baking it in the oven. In this way, in fact, it will not release too much water during cooking and the final result will be golden and browned to the right point.

Baked sole in foil

For a light and easy recipe to make the baking in foil it is always ideal. In this case, in fact, you will always have to clean the sole very carefully and then obtain fillets that you will have to insert on a sheet of aluminum paper, sprinkle with the sauce described above, add a few tomatoes and close everything in the aluminum paper sealing it well. such that liquids do not escape during cooking.

You will then have to cook in a preheated oven at 200 ° C for about 15-20 minutes, opening the aluminum foil in the last 5 minutes of cooking. You will get a truly extraordinary result. If, on the other hand, you want a au gratin sole, use the grill function in the last few minutes of cooking. In this way, in fact, the result will be very crunchy and even more delicious.

Baked sole

A few days ago, after getting inspired by some friends on facebook, I chose to prepare LA SOGLIOLA AL FORNO for dinner!
I had never done it before, and honestly it is really good! I used to make it only to the miller usually, but so it is very tasty, fast and practical! Since I hate cleaning the stove, I love baking! :-D

Defrost the fillets of sole you need according to the people, I prepare for 2.

2 fillets of thawed sole
a handful of breadcrumbs
3/4 pinches of freshly chopped parsley (if you don't have the fresh one, use the frozen one instead of using the dry one)
extra virgin olive oil as required
1 clove of garlic
1 lemon

Turn on the oven to about 200 degrees
Arrange the sole on a baking sheet with parchment paper, in a small bowl pour the breadcrumbs, parsley, a little salt, the garlic into small pieces (to avoid eating it), a drizzle of oil.
At this point put the mixture on the fillets, and pour a squeeze of lemon, and if you like the taste, I recommend placing thin slices of lemon here and there on the fish. It moistens and aromatizes it during cooking.
At this point off in the oven! I recommend, it must not overcook, 15 minutes and it is ready.
Excellent for a dinner even with friends, as it cooks by itself while you eat the first course, and goes well with baked potatoes, or sautéed vegetables.


As already said I used the frozen plaice. If you use frozen fish let it defrost completely and dry it well with kitchen paper!

In a dish, mix the flour with the garlic powder, the dried herbs and a little salt. Melt the butter or margarine in the microwave for a few seconds. Brush a large baking sheet with melted butter. Flour the fish fillets one by one, beating them well to make the excess fall away and place them in the pan, trying not to overlap them too much. Spread two teaspoons of oil on the surface and add salt and pepper to taste.

Bake at 200 ° for 15 minutes and then turn on the grill for another 5 minutes: this last operation will make the sole alla mugnaia beautiful golden as if it were fried!

Serve the sole alla mugnaia nice hot with lemon slices and fresh chopped parsley. Here it is in close-up photo: beautiful, crunchy and inviting!

So it was enough to brush the base of the pan with very little butter to get the same flavor as if it were fried but with the minimum of fats: great trick right? Here at home she loved it and even my son asks me to do it again. What are you waiting for?

Another recipe with sole that is also very tasty is this: Light sole with shrimp cream.

The recipes of the Chef's Test and It's always noon

If you are interested in the recipe for this delicious dish entitled "Sole with baked cardoncelli mushrooms", below you will find the list of ingredients, an exhaustive description of the procedure for cooking this delicious recipe and the video with the salient steps to prepare this delicious plate.

  • cardoncelli mushrooms
  • 1 sole
  • 1 green lemon
  • fennel
  • leek
  • almonds

Clean and cut the cardoncelli mushrooms and blanch for 4 minutes in salted water. Gut the sole and place some oil on the plate.

Leave the skin and add the leek cut into squares, the fennel and thinly cut green lemon. Also add the blanched and cut mushrooms.

Also add other mushrooms to taste, almonds, butter and white wine. Season with a little coarse salt and bake in the oven and cover with parchment paper at 180 ° C for 12 minutes.

Blend all the sauce used for cooking the fish and the restricted wine. Use this as a base for the fish, after filtering it.

Video of the recipe Baked sole with cardoncelli mushrooms

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