Lemon-baked Sole

Lemon-baked Sole Recipe - Delicious and Easy to Make

Preparation time: 10 minutes | Cooking time: 20 minutes | Servings: 4

Introduction

Lemon-baked sole is a delicious and light dish that is perfect for a healthy meal. The combination of lemon juice, fresh parsley, and paprika gives the sole fillets a burst of flavor that is sure to please your taste buds.

History

The recipe for lemon-baked sole has been around for many years and is a popular choice for those looking for a simple and tasty way to prepare fish. The use of lemon juice as a marinade helps to tenderize the fish and adds a bright, citrusy flavor to the dish.

Ingredients

4 (3-0.25 oz (7 g)) sole fillets
2 tsp diet margarine, melted
2 tsp lemon juice
2 tbsp all-purpose flour
2 tsp fresh parsley, chopped
0.13 tsp pepper
0.13 tsp paprika

How to prepare

Rinse the fillets thoroughly in cold water and pat them dry with paper towels. Set them aside.
In a small bowl, combine the melted margarine and lemon juice.
In a shallow container, combine the flour, chopped parsley, and pepper.
Dip the fillets in the margarine mixture and dredge them in the flour mixture.
Transfer the fillets to a nonstick baking sheet and drizzle any remaining margarine mixture over the fish.
Sprinkle the fillets with paprika.
Bake them at 375°F (191°C) for 15 to 20 minutes or until the fish is golden brown and flakes easily when tested with a fork.
Note: If a crisper texture is desired, broil the baked fillets 4 inches from the heat for 1 minute.
Garnish each fillet with a lemon wedge and fresh parsley sprigs, if desired.

Variations

Add a sprinkle of grated Parmesan cheese on top of the fillets before baking for a cheesy twist.
Substitute the sole fillets with another white fish such as cod or haddock for a different flavor.

Cooking Tips & Tricks

Make sure to rinse the sole fillets thoroughly before cooking to remove any excess salt or debris.

- Dredging the fillets in the flour mixture helps to create a crispy coating on the fish.

- For a crisper texture, broil the baked fillets for an additional minute after baking.

Serving Suggestions

Serve the lemon-baked sole with a side of steamed vegetables or a fresh salad for a complete and balanced meal.

Cooking Techniques

Baking

Ingredient Substitutions

Use butter instead of diet margarine for a richer flavor.

- Substitute dried parsley for fresh parsley if fresh is not available.

Make Ahead Tips

Prepare the fillets up to the baking step and refrigerate them until ready to bake. This can help save time on busy weeknights.

Presentation Ideas

Serve the lemon-baked sole on a bed of rice or quinoa for a more filling meal. Garnish with lemon wedges and fresh parsley for a pop of color.

Pairing Recommendations

Pair the lemon-baked sole with a crisp white wine such as Sauvignon Blanc or Pinot Grigio for a refreshing combination.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in the oven at 350°F (177°C) until warmed through.

Nutrition Information

Calories per serving

Each serving of lemon-baked sole contains approximately 200 calories.

Carbohydrates

Each serving of lemon-baked sole contains approximately 8 grams of carbohydrates.

Fats

Each serving of lemon-baked sole contains approximately 4 grams of fat.

Proteins

Each serving of lemon-baked sole contains approximately 25 grams of protein.

Vitamins and minerals

Lemon-baked sole is a good source of vitamin B12, vitamin D, and selenium.

Alergens

This recipe contains fish and wheat.

Summary

Lemon-baked sole is a nutritious and delicious dish that is low in calories and high in protein. It is a great option for those looking to incorporate more fish into their diet.

Summary

Lemon-baked sole is a simple and flavorful dish that is perfect for a light and healthy meal. With a crispy coating and a burst of citrusy flavor, this dish is sure to become a favorite in your recipe rotation.

How did I get this recipe?

I have a clear memory of the first time I discovered this recipe for Lemon-baked Sole. It was a warm summer day, and I had been invited to a friend's beach house for a weekend getaway. As we sat out on the deck, overlooking the sparkling ocean, my friend's mother announced that she would be making her famous Lemon-baked Sole for dinner.

I had never heard of this dish before, but the tantalizing aroma that wafted from the kitchen as she prepared it had me eagerly anticipating the meal. I watched with keen interest as she expertly filleted the fresh sole, drizzled it with lemon juice, sprinkled it with herbs, and popped it into the oven to bake.

As the fish cooked, filling the house with its delectable scent, my friend's mother regaled us with the story of how she had come to learn the recipe. She explained that she had picked it up from a French chef while vacationing in Provence many years ago. The chef had offered to teach her his secret recipe, and she had eagerly accepted, knowing that it would become a beloved dish in her own repertoire.

As we sat down to dinner that evening, I took my first bite of the Lemon-baked Sole and was immediately transported to a culinary paradise. The delicate flesh of the fish practically melted in my mouth, while the tangy lemon and fragrant herbs added a burst of flavor that danced on my taste buds. It was a dish that spoke of sunny days by the sea, of leisurely meals enjoyed with good company, and of the simple pleasures of life.

From that moment on, I was determined to master the art of making Lemon-baked Sole myself. I asked my friend's mother for the recipe, scribbling down her instructions on a scrap of paper and tucking it into my purse. When I returned home, I wasted no time in gathering the necessary ingredients and setting to work in my own kitchen.

I found that the recipe was surprisingly simple, with just a handful of key ingredients that came together to create a dish that was greater than the sum of its parts. The key, I discovered, lay in using the freshest sole possible, as well as in being generous with the lemon juice and herbs. I experimented with different variations, adding a pinch of garlic here, a sprinkle of paprika there, until I had perfected my own version of the recipe.

Over the years, I have shared my Lemon-baked Sole with friends and family, each time receiving rave reviews and requests for the recipe. I have even passed it down to my own children, who have continued the tradition of making this dish for special occasions and gatherings.

As I sit here now, reflecting on the journey that led me to discover this recipe, I am filled with gratitude for the experiences and people who have shaped my culinary skills. From that chance encounter at a beach house many years ago, to the countless hours spent in my own kitchen perfecting the dish, I have come to appreciate the art of cooking as a form of storytelling, a way of connecting with others and sharing a piece of myself.

And so, whenever I make Lemon-baked Sole, I do so with a sense of joy and pride, knowing that each bite carries with it a little piece of my own history and a whole lot of love.