Lenguado al horno - Baked Sole
Lenguado al horno Recipe from Uruguay
Introduction
Lenguado al horno, or Baked Sole, is a delicious and simple dish that highlights the delicate flavor of sole fish. This recipe is perfect for a special dinner or a family meal, as it is easy to prepare and requires minimal ingredients.
History
Baked Sole is a traditional Spanish dish that has been enjoyed for generations. The combination of fresh sole fish, garlic, lemon, and parsley creates a flavorful and aromatic dish that is sure to impress.
Ingredients
How to prepare
- Clean the sole, cut off the side fins, remove the head, and place it in a baking dish. Make some cuts on the upper side and insert lemon wedges with their peel. Squeeze the juice from the other lemon and pour it over the fish, along with the oil, the garlic cloves cut into large pieces, the chopped parsley, and salt (to taste).
- Bake in the oven until the garlic turns golden, indicating that the fish is cooked.
Variations
- Add sliced tomatoes and olives to the baking dish for a Mediterranean twist.
- Sprinkle grated Parmesan cheese on top of the fish before baking for a cheesy finish.
Cooking Tips & Tricks
Make sure to clean the sole fish thoroughly before cooking to remove any scales or bones.
- Inserting lemon wedges into the cuts of the fish helps to infuse it with a bright and citrusy flavor.
- Baking the fish until the garlic turns golden ensures that it is cooked through and flavorful.
Serving Suggestions
Serve Baked Sole with a side of roasted vegetables and a fresh green salad for a complete and satisfying meal.
Cooking Techniques
Baking
Ingredient Substitutions
Use any white fish fillets in place of sole, such as cod or halibut.
- Substitute lime for lemon for a different citrus flavor.
Make Ahead Tips
Prepare the fish up to the baking step and refrigerate until ready to bake. This can be done up to 24 hours in advance.
Presentation Ideas
Garnish the Baked Sole with fresh parsley and lemon slices for a beautiful presentation.
Pairing Recommendations
Pair Baked Sole 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
Calories: 200 per serving
Carbohydrates
Carbohydrates: 0g per serving
Fats
Total Fat: 10g per serving
Saturated Fat: 2g per serving
Proteins
Protein: 25g per serving
Vitamins and minerals
Vitamin C: 20% of daily value per serving
Iron: 10% of daily value per serving
Alergens
Contains fish
Summary
Baked Sole is a low-carb, high-protein dish that is rich in vitamins and minerals. It is a healthy and nutritious option for a balanced meal.
Summary
Baked Sole is a classic Spanish dish that is easy to prepare and full of flavor. With simple ingredients and a quick cooking time, this recipe is perfect for a weeknight dinner or a special occasion. Enjoy the tender and flaky fish with the bright and zesty flavors of lemon and garlic.
How did I get this recipe?
I can still recall the sense of amazement I felt when I first saw this recipe for Lenguado al horno - Baked Sole. It was many years ago, when I was just a young girl living in a small coastal village in Spain. Our village was known for its abundance of fresh seafood, and my family often enjoyed meals featuring the catch of the day.
One day, a fisherman who was a friend of my father's brought over a large, beautiful sole that he had caught that morning. He told us that he had a special recipe for preparing the fish, and he graciously offered to share it with us. I watched in awe as he filleted the sole with expert precision, removing the bones and leaving behind only the delicate, flaky flesh.
As he prepared the fish, he explained the steps of the recipe to me in great detail. He told me that the key to making a delicious Lenguado al horno was to season the fish simply, with just a drizzle of olive oil, a sprinkle of salt, and a squeeze of fresh lemon juice. He also stressed the importance of not overcooking the fish, as sole is delicate and can easily become dry and tough if left in the oven for too long.
After he had finished preparing the sole, he placed it in a baking dish and covered it with a mixture of chopped tomatoes, onions, garlic, and herbs. He then popped it into the oven and let it bake until the fish was tender and flaky, and the vegetables were soft and fragrant.
When he finally pulled the dish out of the oven and set it on the table, the aroma that wafted through the air was absolutely mouthwatering. I couldn't wait to dig in and taste the fruits of his labor. As I took my first bite of the tender, flavorful fish, I knew that this recipe would become a favorite in our household.
Over the years, I have made Lenguado al horno countless times, each time tweaking the recipe slightly to suit my own tastes. Sometimes I add a splash of white wine to the baking dish, or sprinkle some breadcrumbs on top for a bit of crunch. Other times, I experiment with different herbs and spices, such as paprika or cumin, to give the dish a unique twist.
No matter how I choose to prepare it, though, the end result is always the same - a delicious and satisfying meal that never fails to impress. I have shared this recipe with friends and family, and it has become a staple at gatherings and celebrations. The simple yet elegant flavors of the baked sole never fail to delight and surprise those who try it for the first time.
As I sit here now, reminiscing about that day in my childhood when I first learned to make Lenguado al horno, I am filled with gratitude for the kind fisherman who shared his recipe with me. His generosity and expertise have inspired me to continue exploring the world of cooking and to never be afraid to try new things in the kitchen.
And so, I will always cherish the memory of that day, when I first discovered the joy of preparing a delicious and satisfying meal from scratch. The lesson I learned that day - that good food is meant to be shared and enjoyed with loved ones - is one that I carry with me always, as I continue to cook and create in my kitchen.