Baked Sole Fillets Recipe
Overview:
Sole, with its delicate flavor and tender texture, takes center stage in this easy-to-make baked dish. Paired with the sweetness of onions and the creamy tang of sour cream, all enhanced with a hint of white wine, this recipe elevates simple ingredients into a delectable culinary experience. With minimal prep and hands-on time, it’s perfect for busy weeknights when you crave a wholesome, flavorful meal without spending hours in the kitchen. This Canadian-inspired dish boasts the perfect balance of flavors and textures, making it a go-to recipe for those seeking a low-carb, oven-baked delight that’s both easy and budget-friendly.
Key Information:
- Name: Baked Sole Fillets
- Total Time: 40 minutes
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Servings: 4
- Calories per Serving: 314.7
- Rating: 4.5 (Based on 13 reviews)
- Keywords: Very Low Carbs, < 60 Mins, Oven, Easy, Inexpensive
- Recipe Category: Canadian
Ingredients:
- 1 1/2 sole fillets
- 1 onion, sliced
- 1 cup sour cream
- 1/3 cup white wine
- 1 cup all-purpose flour
- 1/2 teaspoon paprika
- Salt and pepper to taste
- Butter for greasing (amount not specified)
Instructions:
| Step | Description |
|---|---|
| 1 | Preheat oven to 375°F (190°C). |
| 2 | Butter a shallow baking dish. Arrange the sole fillets in the dish and cover them with the sliced onions. |
| 3 | In a small bowl, combine sour cream, white wine, all-purpose flour, lemon juice, paprika, salt, and pepper. Whisk until the mixture is smooth and well blended. |
| 4 | Pour the sour cream mixture evenly over the fish and onions in the baking dish. Ensure that the fish is thoroughly coated. |
| 5 | Bake the sole fillets, uncovered, in the preheated oven for 25 minutes or until the fish is tender. Be cautious not to overcook, as the fish may become dry. |
| 6 | Once done, remove the baking dish from the oven. Allow it to cool for a few minutes before serving. |
| 7 | Serve the baked sole fillets hot, alongside your choice of rice and green vegetables. Enjoy this wholesome and delicious meal! |
Nutritional Information:
- Calories: 314.7 per serving
- Total Fat: 14.2g
- Saturated Fat: 8g
- Cholesterol: 107mg
- Sodium: 170.2mg
- Carbohydrates: 7.8g
- Fiber: 0.6g
- Sugar: 1.6g
- Protein: 34.4g
Serving Suggestions:
- Rice: Pair the baked sole fillets with steamed white rice or wild rice for a hearty meal.
- Green Vegetables: Serve alongside sautéed spinach, roasted asparagus, or steamed broccoli for added color and nutrition.
- Garnish: Sprinkle chopped fresh parsley or dill over the dish for a burst of freshness and visual appeal.
- Beverage: Accompany the meal with a crisp white wine or a refreshing lemonade for the perfect balance of flavors.
Tips:
- Selecting Sole Fillets: Look for fresh, firm sole fillets with a mild odor of the sea. Avoid fish with strong fishy odors or discolored flesh.
- Avoiding Overcooking: Keep a close eye on the fish while it bakes to prevent it from becoming dry and tough. Remove it from the oven as soon as it flakes easily with a fork.
- Adjusting Seasonings: Feel free to adjust the seasonings according to your taste preferences. Add more paprika for extra spice or a squeeze of lemon juice for added brightness.
- Storage: Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the microwave or oven before serving.
Conclusion:
With its simple preparation and delightful flavors, this baked sole fillets recipe is sure to become a staple in your kitchen. Whether you’re cooking for a family dinner or entertaining guests, this dish offers a convenient and delicious way to enjoy the goodness of seafood. Impress your loved ones with this Canadian-inspired culinary creation that’s both nutritious and satisfying. Happy cooking! 🐟🍽️
