Mediterranean baked sole fillet

Ingredients

• 4 sole fishes / sole fillets
• Sea salt
• 1 lime
• 1/2 cup olive oil
• 1/2 cup unsalted and melted butter
• 2 shallots
• 3 cloves of garlic
• 2 teaspoons capers
• 1 teaspoon ground black pepper
• 1 teaspoon ground cumin
• 1 teaspoon garlic powder
• 5 spring onions
• 1 cup fresh dill for garnishing

Note: our fish monger already prepared the sole fishes for us.

Kitchen equipment needed

• 2x small bowl
• Large baking pan
• Chef’s knife + cutting board
• Whisk
• Citrus juicer, we used a simple glass one

Sidenote: If you are unable to purchase sole fillets, try a different kind of white fish. You can use a fish like Tilapia, just make sure to adjust your baking time according to the thickness of the fish.

Preparation — 10 minutes

FINELY dice the shallots using your chef’s knife and cutting board, set aside. FINELY slice 3 cloves of garlic and set that aside too.

SQUEEZE juice from the lime by using a citrus juicer and pour it into one of the small bowls. WHISK together the lime juice, olive oil and melted butter and season with salt. ADD in the diced shallots along with garlic and capers.

IN the other bowl, mix together salt, pepper, cumin- and garlic powder. SPICE the sole fillets with the mixture on both sides.

Baking the sole fillet — 10 minutes

HEAT up the large baking pan. POUR in the butter and lime mixture we’ve prepared earlier on. Wait for the butter and olive oil mixture to heat up, then place the sole fillets on top. Bake the fish for about 3-4 minutes on each side. LASTLY, add in slices of green onion halves and chopped fresh dill.

SERVE sole fillets with plain white rice and a simple salad.

Summary

Recipe Name

Mediterranean baked sole fillet

Published On

2015-11-07

Preparation Time

10M

Cook Time

10M

Total Time

20M

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