Fillet of Sole in an Oil Sauce Recipe
Overview:
A delectable dish born out of a desire to entice reluctant fish eaters, this Fillet of Sole in an Oil Sauce is a testament to the transformative power of a well-crafted recipe. Developed over 25 years ago to win over a skeptic, it has since become a cherished staple in countless households. Delightfully easy to prepare and boasting a symphony of flavors, this dish pairs perfectly with tender cooked spinach, creating a wholesome and satisfying meal. With its impressive health credentials – very low carbs, low cholesterol, and a mere 30-minute total preparation time – it’s a surefire winner for busy weeknights or special occasions alike. Let’s dive into the culinary magic!
Ingredients:
Here’s what you’ll need to conjure up this culinary masterpiece:
| Ingredients | Quantities |
|---|---|
| Lemon juice | 8 tbsp |
| Extra virgin olive oil | 1/2 cup |
| Garlic | 4 cloves |
| Dried oregano | 1 tsp |
| Fillets of sole | 1 1/2 lbs |
| Dried dill weed | 2 tsp |
| Black pepper | 1/4 tsp |
| Water | 4 cups |
| Fresh spinach | 4 cups |
Instructions:
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Prepare the Creamy Sauce: In a glass jar, combine the lemon juice, extra virgin olive oil, minced garlic, and dried oregano. Shake vigorously until the mixture achieves a creamy consistency.
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Preheat the Oven: Set the oven to 400°F (200°C) to preheat, ensuring it reaches the ideal temperature for baking perfection.
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Prep the Fillets: Rinse the fillets of sole under cold water and gently pat them dry with paper towels. This step ensures a clean and dry surface for seasoning.
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Season the Fish: Sprinkle both sides of the fish with dried dill weed and black pepper, infusing each fillet with a burst of aromatic flavor.
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Arrange in Dish: Place the seasoned fillets in an oven-proof casserole dish, ready to absorb the savory goodness that awaits.
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Coat with Sauce: Pour half of the creamy sauce mixture over the fish, ensuring each fillet is generously coated with the tantalizing flavors.
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Bake to Perfection: Slide the dish into the preheated oven and bake for 10 minutes on each side, or until the fish easily flakes with a fork. Be vigilant to avoid overcooking, as tender perfection is the goal.
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Prepare the Spinach: While the fish basks in the oven’s warmth, bring 4 cups of water to a boil in a large saucepan. Add the fresh spinach and cook for 2 minutes until wilted and vibrant.
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Chill and Drain: Remove the spinach from the heat and promptly drain. Plunge it into a bowl of cold water with ice cubes to halt the cooking process. Once cooled, drain again and gently pat dry with paper towels.
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Plate and Serve: Divide the blanched spinach evenly among four serving plates, creating a verdant bed for the star of the dish. Place a piece of the cooked fish atop each mound of spinach, then drizzle the remaining creamy sauce over the fillets.
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Enjoy: With the table set and plates adorned with culinary splendor, it’s time to savor the fruits of your labor. Serve the Fillet of Sole in an Oil Sauce immediately and relish in the harmonious blend of flavors and textures.
Nutritional Information:
- Calories: 415.2
- Fat Content: 29.2g
- Saturated Fat Content: 4.2g
- Cholesterol Content: 81.8mg
- Sodium Content: 169.1mg
- Carbohydrate Content: 5.2g
- Fiber Content: 1.1g
- Sugar Content: 0.9g
- Protein Content: 33.4g
Keywords:
Very Low Carbs, Low Cholesterol, Healthy, < 30 Mins, Oven
Serving Size:
4 servings
Tips:
- For a burst of freshness, garnish with a spritz of freshly squeezed lemon juice before serving.
- Customize the seasoning to your taste preferences by experimenting with herbs and spices such as thyme, paprika, or parsley.
- Ensure the fillets are evenly spaced in the casserole dish to promote even cooking and optimal flavor distribution.
- For a heartier meal, pair with your favorite side dishes such as roasted vegetables or quinoa.
Conclusion:
In conclusion, this Fillet of Sole in an Oil Sauce recipe is a testament to the enduring power of culinary creativity and the joy of sharing delicious meals with loved ones. Whether you’re a seasoned chef or a novice in the kitchen, this recipe promises to delight the senses and nourish the body. With its simple preparation, wholesome ingredients, and irresistible flavors, it’s sure to become a beloved favorite in your culinary repertoire. So gather your ingredients, preheat your oven, and embark on a culinary journey that’s as satisfying to make as it is to devour. Bon appétit! 🐟🍋🌿
