Tomato-Glazed Lemon Sole Delight 🍅✨

Baked Sole Cornwall Recipe

Overview:

This Baked Sole Cornwall recipe is a delightful fusion of flavors, bringing together the freshness of tomatoes, the zing of lemon juice, and the savory goodness of onions. It’s a perfect dish for a quick lunch or a satisfying snack, and it’s so easy to make that even the little ones can lend a hand in the kitchen! With a prep time of just 15 minutes and a total time of 55 minutes, this recipe fits perfectly into your busy schedule, delivering a wholesome meal in less than an hour.

Ingredients:

• 4 sole filets
• Salt
• Freshly ground pepper
• 1 onion
• 4 tomatoes
• 4 tablespoons fresh parsley
• 3 tablespoons water
• 1 tablespoon lemon juice

Instructions:

1. Preparation: Begin by preheating your oven to 180°C/350°F/Gas Mark 4. Season the sole filets generously with salt and freshly ground pepper, ensuring both the inside and outside are well coated.

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2. Cooking the Onions: In a frying pan, heat up a drizzle of oil over medium heat. While the oil is heating, thinly slice the onion into rings. Once the oil is hot, add the sliced onions to the pan and sauté them gently for about 10-15 minutes, until they are softened but not browned. Stir occasionally to prevent them from sticking to the pan.

3. Layering the Dish: Take an ovenproof dish and spread half of the softened onions evenly across the bottom. Carefully place the seasoned sole filets on top of the onions in a single layer.

4. Adding Tomatoes: Next, slice the tomatoes into rounds and arrange them over the sole filets, covering them completely. This will add a burst of freshness and juiciness to the dish.

5. Finishing Touches: Scatter the remaining sautéed onions over the tomatoes, ensuring they are evenly distributed. Drizzle the water over the entire dish, allowing it to settle at the bottom. Then, sprinkle the fresh parsley over the top for a pop of color and flavor. Finish by drizzling the lemon juice evenly across the dish, adding a bright citrusy note that will elevate the flavors.

6. Seasoning and Baking: Lightly season the entire dish with a final sprinkle of salt and freshly ground pepper to taste. Cover the dish with kitchen foil, ensuring it’s tightly sealed to trap in all the flavors and moisture. Place the dish in the preheated oven and bake for 30 minutes for smaller filets or 35-40 minutes for larger ones. The fish should be cooked through and flaky, and the tomatoes should be tender.

7. Serving: Once baked, carefully remove the dish from the oven and uncover it. Serve the Baked Sole Cornwall directly from the ovenproof dish, allowing everyone to dig in and enjoy the delicious flavors. Pair it with your favorite side dishes, such as steamed vegetables or crusty bread, for a complete and satisfying meal.

Nutritional Information (Per Serving):

• Calories: 98.7
• Fat Content: 3.7g
• Saturated Fat Content: 0.5g
• Cholesterol Content: 0mg
• Sodium Content: 9.9mg
• Carbohydrate Content: 16g
• Fiber Content: 3g
• Sugar Content: 8g
• Protein Content: 2.1g

Keywords:

Grains, Fruit, Vegetable, European, Kid Friendly, Free Of…, < 60 Mins, Oven, Easy

Enjoy your Baked Sole Cornwall!

This simple yet flavorful dish is sure to become a family favorite, with its delightful combination of ingredients and easy preparation. Whether you’re cooking for a quick lunch or a relaxed snack, this Baked Sole Cornwall recipe is the perfect choice for a delicious and satisfying meal that everyone will love.