Fillets of Sole Provençale with Tomatoes, Onions and Cheese

Fillets of Sole Provençale with Tomatoes, Onions and Cheese Recipe - French Cuisine

Region / culture: France | Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4

Introduction

Fillets of Sole Provençale with Tomatoes, Onions and Cheese is a delicious and flavorful dish that combines the delicate taste of sole with the bold flavors of tomatoes, onions, and cheese. This recipe is perfect for a special dinner or a family meal.

History

This recipe is inspired by the traditional cuisine of Provence, a region in the south of France known for its fresh and vibrant flavors. The combination of tomatoes, onions, and cheese is a classic Provençal flavor profile that pairs perfectly with the mild taste of sole.

Ingredients

2 lb (907 g) fillets of sole
pepper
garlic powder
paprika
1 can of stewed tomatoes, drained and chopped, reserving juice for another use (1 lb (454 g))
0.5 cup of chopped green onions
4 tbsp of chopped parsley
4 tbsp of grated parmesan cheese
8 thin slices of lemon

How to prepare

Sprinkle the fillets generously with pepper, garlic powder, and paprika in a roasting pan measuring 12 x 16 inches. Lay the fillets in a single layer.
Now, scatter the tomatoes, green onions, parsley, and cheese evenly over the fish.
Lay the lemon slices evenly over everything.
Bake in an oven preheated to 350°F (177°C) for 15 to 20 minutes or until the fish flakes easily with a fork. Be careful not to overbake.
Serve with the tomato-onion mixture spooned over the top.
Note: A nice accompaniment is brown rice with mushrooms and carrots.

Variations

Substitute the sole with another white fish, such as cod or halibut.
Add olives or capers to the tomato-onion mixture for an extra burst of flavor.

Cooking Tips & Tricks

Be sure to season the fillets of sole generously with pepper, garlic powder, and paprika for maximum flavor.

- Make sure to bake the fish just until it flakes easily with a fork to avoid overcooking.

- Serve the dish with the tomato-onion mixture spooned over the top for a beautiful presentation.

Serving Suggestions

Serve Fillets of Sole Provençale with Tomatoes, Onions and Cheese with brown rice with mushrooms and carrots for a complete and satisfying meal.

Cooking Techniques

Bake the fillets of sole in the oven for a quick and easy cooking method that results in tender and flavorful fish.

Ingredient Substitutions

Use cherry tomatoes or sun-dried tomatoes in place of stewed tomatoes.

- Substitute Parmesan cheese with another type of cheese, such as mozzarella or feta.

Make Ahead Tips

Prepare the tomato-onion mixture ahead of time and store it in the refrigerator until ready to use. This will save time on the day of cooking.

Presentation Ideas

Serve the fillets of sole on a bed of sautéed spinach or arugula for a beautiful and elegant presentation.

Pairing Recommendations

Pair Fillets of Sole Provençale with a crisp white wine, such as Sauvignon Blanc or Chardonnay, to complement the flavors of the dish.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in the oven or microwave until heated through.

Nutrition Information

Calories per serving

Each serving of Fillets of Sole Provençale with Tomatoes, Onions and Cheese contains approximately 250 calories.

Carbohydrates

Each serving of Fillets of Sole Provençale with Tomatoes, Onions and Cheese contains approximately 5 grams of carbohydrates.

Fats

Each serving of Fillets of Sole Provençale with Tomatoes, Onions and Cheese contains approximately 8 grams of fat.

Proteins

Each serving of Fillets of Sole Provençale with Tomatoes, Onions and Cheese contains approximately 30 grams of protein.

Vitamins and minerals

This dish is rich in vitamins and minerals, including vitamin C, vitamin A, calcium, and iron.

Alergens

This recipe contains fish and dairy (cheese), which may be allergens for some individuals.

Summary

Fillets of Sole Provençale with Tomatoes, Onions and Cheese is a nutritious and delicious dish that is high in protein and low in carbohydrates.

Summary

Fillets of Sole Provençale with Tomatoes, Onions and Cheese is a delicious and nutritious dish that is perfect for a special dinner or a family meal. With its bold flavors and simple preparation, this recipe is sure to become a favorite in your household.

How did I get this recipe?

The first time I saw this recipe, I was filled with a sense of wonder. I had always loved experimenting with new ingredients and flavors in the kitchen, but this particular dish seemed like a whole new world of culinary possibilities. Fillets of Sole Provençale with Tomatoes, Onions and Cheese - the name alone sounded like a symphony of flavors dancing on my taste buds.

I first came across this recipe during a trip to Provence, France. I had always been drawn to the vibrant markets and bustling cafes of the region, but it was during a visit to a quaint little bistro in the countryside that I first encountered this delicious dish. The fragrant aroma of garlic, tomatoes, and herbs filled the air as the waiter placed a steaming plate of Fillets of Sole Provençale in front of me. With each bite, I was transported to a sunny terrace overlooking the lavender fields of Provence.

As soon as I returned home, I set out to recreate the dish in my own kitchen. I gathered all the necessary ingredients - fresh sole fillets, ripe tomatoes, sweet onions, sharp cheese, and a medley of herbs and spices. I carefully followed the recipe, sautéing the onions and garlic until they were golden and fragrant, then adding the tomatoes and herbs to create a rich and flavorful sauce.

Next, I placed the sole fillets in the pan, letting them cook gently in the sauce until they were tender and flaky. Finally, I sprinkled the dish with a generous amount of sharp cheese and popped it under the broiler until it was golden and bubbly.

When I took my first bite, I knew I had stumbled upon something truly special. The delicate flavor of the sole was perfectly complemented by the tangy tomatoes, sweet onions, and sharp cheese. Each bite was a harmonious blend of textures and tastes, a true celebration of the flavors of Provence.

Over the years, I have continued to perfect and refine the recipe for Fillets of Sole Provençale with Tomatoes, Onions and Cheese. I have added my own twists and variations, experimenting with different cheeses, herbs, and spices to create a dish that is uniquely my own. Each time I make it, I am reminded of that sunny terrace in Provence and the sense of wonder that first inspired me to create this delicious dish.

Now, whenever friends and family come to visit, they always ask for my Fillets of Sole Provençale with Tomatoes, Onions and Cheese. It has become a signature dish in my repertoire, a testament to my love of cooking and my passion for exploring new flavors and ingredients. And as I sit down to enjoy a plate of this delicious dish with loved ones gathered around the table, I am filled with a sense of gratitude for the culinary adventures that have brought me to this moment.