Sole is known for its distinctive flavor, which allows it to be cooked simply without the need for too many ingredients. In this recipe, the oven-baked sole is paired with potatoes, which cook alongside the fish, absorbing all the flavors of the seasonings and the delicious extra virgin olive oil....
Ingredients
large sole1- medium-sized soles2
garlic2clove
potatoes2
chopped parsley1bundle
extra virgin olive oil3tbsp
salt1dash
Nutrition (per serving)
Calories
62.8kcal (3.14%)
Protein
0.8g (1.6%)
Carbs
1.9g (0.69%)
Sugars
0.1g (0.3%)
Healthy Fat
5.6g
Unhealthy Fat
0.9g
% Daily Value based on a 2000 calorie diet
How to make Oven-Baked Sole
- Step 1
Drizzle some olive oil in a baking dish and place the sole (or soles) on top. Marinate the fish in a mixture of chopped parsley, minced garlic, and salt beforehand.
- Step 2
If the sole is large, cut it open down the middle to ensure it cooks well on the inside.
- Step 3
Arrange the potatoes around the fish in the baking dish.
- Step 4
Preheat the oven to 180°C (350°F) and bake the dish for at least 30 minutes, depending on the size of the fish.
- Step 5
Every 10 minutes, remove the dish from the oven and baste the sole with the juices that form in the baking dish to prevent the fish from drying out.
Nutrition (per serving)
Nutrition (per serving)
Calories
62.8kcal (3.14%)
Protein
0.8g (1.6%)
Carbs
1.9g (0.69%)
Sugars
0.1g (0.3%)
Healthy Fat
5.6g
Unhealthy Fat
0.9g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Cutting the sole open down the middle ensures even cooking, especially for larger fish.
Basting the fish with its juices every 10 minutes keeps it moist and flavorful.
Use fresh parsley for the marinade to enhance the flavor of the dish.
FAQS
Can I use other types of fish for this recipe?
Yes, you can substitute sole with other white fish like cod or haddock, but the cooking time may vary.
Do I need to peel the potatoes?
Peeling the potatoes is optional. Leaving the skin on can add texture and flavor.
What can I serve with oven-baked sole?
You can serve it with a side salad, steamed vegetables, or crusty bread to complement the dish.
How do I know when the fish is cooked?
The fish is cooked when it flakes easily with a fork and appears opaque throughout.
Can I prepare this dish in advance?
You can marinate the fish and prepare the potatoes in advance, but bake it fresh for the best flavor and texture.
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