Baked Sole
Difficulty Level
Low
Cooking Time
30 minutes
Cost
Medium
Sogliola, or sole, is a flat fish commonly found in Mediterranean cooking. The white meat is soft and delicate making it perfect for various preparations like sogliola alla mugnaia, which consists of coating the sole with flour and frying in butter or sogliola al forno, which calls for baking. Breadcrumbs (pane grattugiato) are also commonly used when baking sole to add some crunchiness and a lightly toasted flavor.
For: 2 people
Ingredients
sole fish
2 fresh whole fish from a sustainable source, skin removed but fish bones intact
bread crumbs
1/4 to 1/2 cup
blood orange
1, thinly sliced
Lemon
1/2, rind and seeds removed then chopped
red chilli
1/2 red or green chili pepper, seeds removed then finely chopped
fresh basil
1/4 cup, chopped
Fresh parsley
1/4 cup, chopped
extra virgin olive oil
2 tablespoons
paprika
1/8 teaspoon
salt and pepper
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Instructions
Preheat the oven to 350°F (175*C). Line a baking sheet with parchment paper.
Rinse and pat the sole dry with a paper towel. Set the sole on top of the lined baking sheet.
Lightly cover the top of each fish with breadcrumbs then line with orange slices and top with lemon pieces, chili peppers, basil and parsley.
In a small bowl combine the extra virgin olive oil, salt, pepper and paprika. Drizzle the mixture over the sole. Bake for 20-25 minutes. The sole is done when the meat has become opaque and flakes when scraped with a fork.
Topic:Food & Drink Recipes Recipes
