If you've just started eating the Mediterranean way and are trying to add a little more fish to your diet, this super easy baked fish recipe … Sit fish on foil, drizzle over olive oil and season with sea salt and freshly ground black pepper. Check the fish for small bones and pull any out with tweezers. Simple Baked Sole fillet, Spiced Mediterranean-style and baked in a buttery lime sauce. Rinse fillets in cold water, pat dry, add to baking dish and turn fillets over to coat with oil-lemon juice mixture. Sprinkle fillets evenly with dry bread crumbs, then with grated Parmesan cheese. Dredge fish fillets in flour … In a small bowl combine vegetable oil and lemon juice with whisk; pour into 13x9x2 inch glass baking dish. Green onions, dill, and capers are welcomed additions here! Both techniques are quick and easy to prepare—you'll have savory, flaky sole … Combine flour, salt, and pepper in a shallow bowl. In a small bowl, whisk together oil and lemon juice. Place the flour on a plate. Add lemon juice, pepper, and paprika. 250g), skin removed; Plain flour for dusting; 1 tbsp toasted bread crumbs mixed with a little lemon zest and dry chili; Cooking instructions. Pull edges of foil loosely together and … Lemon sole and other flatfish Probably the poorest cousin to all the flat fish, lemon sole shares an unpopular postcode with plaice (although the latter deserves a more up-and-coming neighbourhood, surely). Place flour on a large, shallow plate. In a large nonstick frying pan, melt the butter over moderate heat. Season both sides of fish fillets with salt … Melt 1 tablespoon of the butter in a large skillet over medium heat. Sole is a flaky and mild-flavored white meat fish that many chefs favor in their recipes because of its beautiful consistency. Preheat oven to 350 degrees F. Season sole fillets with salt. 2 Combine the oil, lemon zest, parsley, garlic, lemon juice, salt, and pepper in a small bowl.. 3 Place the fish on the prepared baking sheet and spread the lemon-hern mixture over the top of the fillets.. 4 Broil until the fish flakes easily with a fork, 3 … Grilled, poached, steamed, or sauteed, this fish is very versatile and healthy. Sprinkle the … Stir occasionally until mushrooms are tender, 4-6 min. Pour into a 13X9 glass baking dish. Slice the lemon into 12 thin circles and add them to the skillet. Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper in a large shallow … 1 whole lemon sole on the bone (approx. Fry fillets until golden: Heat the olive oil over medium-high heat in a large stick … Dust with paprika. Pour flour … Lightly oil a large baking sheet. 1 Preheat the broiler. In a large shallow … Remove sauce and mushrooms to … Lemon sole roasted whole with lemons needs only a little lemon juice to drizzle with when cooked. Directions. Pan-searing and baking are the most common cooking techniques for lemon sole. While oil is heating, sprinkle salt and pepper over both sides of fillets. Ideal for a summer dinner, our fish is first marinated in a flavorful lemon-balsamic mixture and then grilled to perfection. Lemon sole is a flatfish native to Europe, where it's popularly eaten. Season the sole with the salt and then coat it in the flour, shaking to remove any excess; set aside. Put the butter, spring onions, peas, basil, vegetable stock (or water) and a little olive oil into a saucepan and season with salt. Add fish and coat each fillet with the lemon-oil mixture.