Preparation of sole fillet. Sea sole in the oven with tomatoes and cheese

The sole in the oven turns out exquisite and tasty. The meat of this fish is very tender, so it does not need long-term heat treatment. The meat will simply fall apart high temperatures or long-term baking. Sole goes well with vegetables; it is usually served with a variety of sauces.

What spices are suitable for this fish?

To highlight the natural flavor of the fish, do not use too much spicy seasonings. Basil, marjoram, dill or parsley are suitable for sole. If you follow the recipe correctly, this oven-baked fish will please both your guests and your loved ones.

Ingredients

Fillet sole- one piece, onion, a tablespoon of sour cream, cheese, salt, pepper, seasonings.

Seafood baked in the oven

In order to properly cook this sea fish in the oven, salt and pepper the fillet, coat with seasonings and set aside to marinate.

Cut the onion into thin half rings.

Pour a little into the form in which you will bake the fish in the oven. vegetable oil. Place the sole fillet and coat it with sour cream. The sour cream should cover the entire fish, but do not make a layer too thick, the sour cream should not run off. Cover with a layer of onion on top.

Place the pan in the oven at 150 degrees. After 10 minutes, remove the fish from the oven and sprinkle with grated cheese. The fish must be completely covered with a layer of cheese. Place in the oven for another 10-15 minutes. The fish takes longer to cook than the cheese melts, so you need to let the fish reach half-cookedness and then sprinkle with cheese.

Decorate the finished fish with herbs and fresh vegetables. Solefish is good served with French fries or mashed potatoes. The sole can be baked in the oven with potatoes and vegetables.

It goes very well with oven-baked fish. white sauce. Serve the sauce separately in a gravy boat. You can immediately bake the sole in the sauce.

Video recipes

Sole sole with tomatoes:

Sole tongue in batter:

Sea sole with cheese and apples:

European soleya – mind-blowing delicious fish, from which it will be possible to cook huge amount dishes. Popularly it is much better known as sea tongue or salt fish. It is fried, stewed, baked, served with vegetables and potatoes. Read what delicious things can be made from this fish.

How to cook sole

Experts say that this fish is incredibly beneficial for the body. It is flat, small in size, covered with small hard scales, gray with a brown tint. On sale it is found fresh, frozen, and sometimes salted, smoked and dried. The tongue meat is nutritious, juicy and tender. Very similar to salt sea ​​fish pangasius and many people cannot even tell them apart. There are several subtleties, knowing which you will always prepare the tongue correctly:

1. If you bought frozen fish, defrost it at the bottom of the refrigerator or in ice water. The use of a microwave or boiling water is unacceptable. Otherwise, a larger percentage of their useful properties she will lose.
2. It is necessary to defrost the fillet not completely, but to a state at which it is comfortable to cut it with a knife. Fish slices are ground with salt, pepper, and then subjected to heat treatment.
3. European salt is prepared using different technologies. If you are going to fry fish, do it quickly and in a well-heated frying pan.
4. Fillet can be breaded in breadcrumbs, flour, or batter. When frying with the lid open, it forms delicious crust, and if you close it, the pieces will be juicier.
5. Fish goes well with sauces based on butter and citrus juices and any side dishes.

Recipes with sole

The list of dishes that you can make from this fish is huge and includes both everyday and holiday options. It is prepared whole, in pieces, in a frying pan, in a slow cooker, in the oven and microwave ovens. There are dishes made from sole with the addition of potatoes and other vegetables. Fish are made into cutlets, added to salads and hearty baked goods. Have no idea what to cook from sole? Take advantage the best recipes.

Sole tongue in batter

• Cooking time: 35 min.
• Number of servings: 3 persons.
• Calorie content: 1521 kcal.
• Purpose: lunch, dinner.
• Kitchen: homemade.

One of the simplest recipes is considered to be a recipe for sole fried in a frying pan in batter. It's hard to imagine a dish that could cook faster than this. Battered sole is ideal for any side dish. You can serve it with mashed potatoes, crumbly boiled rice or simply with fresh vegetables. Batter(batter) is prepared from flour, eggs and milk. The latter can be replaced with cream if desired.

Ingredients:

• European sole fillet – 3 pcs.;
• breadcrumbs - 4.5 tablespoons;
• vegetable oil - two thirds of a glass;
• milk – 75 ml;
• flour – 4.5 tbsp. l.;
• eggs – 3 pcs.;
• salt – 0.5 tsp;
• ground pepper- two pinches.

Cooking method:

1. Beat the eggs carefully and for a long time so that foam forms on them and the batter turns out fluffy.
2. Slowly add milk. Add salt and pepper.
3. Gradually add flour and crackers. Stir thoroughly.
4. Rinse the fillet, cut into portions.
5. Heat the oil in a frying pan. Dip each piece of fish into the breading and place it on it immediately.
6. Fry on each side for about seven minutes.

Sea sole in the oven

1. Cooking time: 45 min.
2. Number of servings: 6 persons.
3. Calorie content: 3728 kcal.
4. Purpose: holiday, dinner.
5. Cuisine: American.
6. Difficulty of preparation: easy.

If you are puzzled by how to cook sole fillet, take a look at next recipe. It suggests baking fish in the oven. It turns out very appetizing, amazingly juicy. Sea sole baked in the oven under golden brown cheese crust, thanks to which it looks amazing in the photo. Such fish can be served without hesitation festive table.

Ingredients:

• European sole fillet – 6 pcs.;
• lemon juice – 2 tbsp. l.;
• dried paprika – 1 tsp;
• coriander – 2 pinches;
• ground black pepper, salt;
• breadcrumbs - 2 tablespoons;
• vegetable oil – 2 tbsp. l.;
• Parmesan cheese – 400 g.

Cooking method:

1. Wash each fillet and rub with salt, pepper, and paprika. Pour in vegetable oil. Leave to marinate for a quarter of an hour.
2. Set the oven to preheat to 200 degrees. Line a baking sheet with foil.
3. Grate the cheese coarsely. Stir in coriander breadcrumbs, lemon juice. Pepper it.
4. Place the fish on a baking sheet, sprinkle with cheese and spices. It will take a quarter of an hour to bake it.

Sole cutlets

• Cooking time: 65 min.
• Number of servings: 16 persons.
• Calorie content: 4836 kcal.
• Purpose: lunch, dinner.
• Cuisine: Russian.

To amaze loved ones unusual dish, make cutlets from the sole. They are incredibly tender and juicy. These cutlets should be presented with mashed potatoes or another side dish, garnished with several sprigs of fresh herbs. If you learn how to cook cutlets step by step, you can always provide your family with delicious and hearty lunch. You'll see, they will definitely ask for more.

Ingredients:

• European sole fillet – 1.5 kg;
• flour – 10 tbsp. l.;
• vegetable oil;
• pepper, fish seasoning, salt;
• onions – 2 large;
• eggs – 2 pcs.

Cooking method:

1. Wash the fish, cut into medium pieces. Pass it and the onion through a meat grinder.
2. Add salt, pepper and seasoning, eggs, half the flour to the minced meat. Mix thoroughly.
3. Heat some vegetable oil in a frying pan. With wet hands, form cutlets and bread them in the remaining flour. Distribute over the frying pan and fry until golden brown (about 10 minutes on each side).
4. Dry ready cutlets before serving on a paper napkin so that they are not too greasy.

Sea sole in a slow cooker

• Cooking time: 75 min.
• Number of servings: 6 persons.
• Calorie content: 2173 kcal.
• Purpose: lunch, dinner.
• Kitchen: homemade.
• Difficulty of preparation: medium.

Thanks to modern kitchen appliances, the range of dishes that housewives can prepare has expanded significantly. For example, it is very easy to make sole in a slow cooker. Words cannot describe how tasty and appetizing it is. The fish turns out so soft that it instantly melts in your mouth. If you have a slow cooker, be sure to remember how to cook salt with it.

Ingredients:

• European salt – 1 kg;
• carrots – 4 pcs.;
• salt, spices;
• onions – 2 pcs.;
• lemon juice – 2 tablespoons;
• mayonnaise – 4 tbsp. l.

Cooking method:

1. Wash, clean and cut the fish. Cut into pieces. Rub with salt, seasonings, pepper, lemon juice. Leave for approximately 20 minutes.
2. Peel the onions and carrots and chop them. Fry for 20 minutes on “Baking”.
3. Place the fish in a bowl and brush with mayonnaise.
4. Turn on “Stew” and cook the fish for 40 minutes.

Fried sole

• Cooking time: 55 min.
• Number of servings: 8 persons.
• Calorie content: 2836 kcal.
• Purpose: lunch, dinner.
• Kitchen: homemade.
• Difficulty of preparation: easy.

Fried sole is very tasty and nutritious. Getting ready this dish quickly, it will take less than an hour to make a huge number of pieces. It is worth noting that there are a lot of calories in fish, because it is fried in a frying pan with the addition of large quantity oils Those people who are watching their figure are not recommended to eat it for dinner and combine it with heavy side dishes.

Ingredients:

• European sole fillet – 4 pcs.;
• pepper, salt;
• onions – 2 pcs.;
• hard cheese – 50 g;
• butter– 50 g.

Cooking method:

1. Wash the fish, cut into portions, rub with pepper and salt.
2. Melt the butter in a frying pan over medium heat.
3. Place the fish and fry for 10 minutes on each side.
4. Add peeled and cut onion into half rings. Cook until it turns golden.
5. Serve the fish on onion pillow, sprinkled with grated cheese.

Sole pie

• Cooking time: 255 min.
• Number of servings: 5 persons.
• Calorie content: 4315 kcal.
• Purpose: lunch, dinner.
• Cuisine: Russian.
• Difficulty of preparation: high.

The recipe for sole pie is by no means the simplest, but the resulting baked goods are simply amazing. Yeast dough rises well, comes out fluffy and airy. If you want to try baked goods that are really unusual, try making this fish pie. You will definitely be very pleased with the results.

Ingredients:

• European salt – 750 g;
• ground black pepper – a couple of pinches;
• potatoes – 0.5 kg;
• curry - a quarter teaspoon;
• salt – 1 tablespoon;
• dried basil – 0.5 tsp;
• vegetable oil – 4 tbsp. l.;
• dried dill – 0.5 tsp;
• milk – 125 ml;
• flour – 2.5-3 cups;
• water – 125 ml;
• instant yeast - 1 tbsp. l.;
• sugar – 1 tbsp. l.

Cooking method:

1. Wash the potatoes, peel and grate coarsely. Fill in cold water and leave for half an hour. Then cook until half cooked.
2. Wash the fish, cut into small cubes. Mix with potatoes, 0.5 tbsp. l. salt, 1.5 tbsp. l. vegetable oil, dill, basil, curry, pepper.
3. Heat milk, water, sugar, remaining salt and vegetable oil. Add yeast and about a glass of flour. Leave it warm to rise. Mix the flour three times.
4. Separate a little more than half of the dough. Roll out the flatbread. It should fit into the mold and form sides.
5. Place the filling on the dough. Use the remaining portion to make a second flatbread, cover the pie with it, and seal the edges. Make a small cut in the center to allow air to escape.
6. Lubricate egg yolk and cook in the oven preheated to 180 degrees for about an hour.

Sole with vegetables

• Cooking time: 45 min.
• Number of servings: 5 persons.
• Calorie content: 2193 kcal.
• Purpose: lunch, dinner.
• Cuisine: European.
• Difficulty of preparation: medium.

If you stew the sole with vegetables, you will get a dish that doesn’t even need a side dish. The fish comes out very fragrant and bright, looks amazing in the photo. She's getting drunk vegetable juices, becomes soft. The most interesting thing is that cooking this culinary masterpiece takes a minimum amount of time. Be sure to read how to cook salt with vegetables.

Ingredients:

• sole - 0.5 kg;
• salt;
• bell pepper – 1 pc.;
• olive oil – 2 tbsp. l.;
• black pitted olives – 15 pcs.;
• lemon zest – 1 tbsp. l.;
• tomatoes – 2 pcs.;
• lemon juice – 0.5 tbsp. l.;
• zucchini – 1 pc.;
• onion – 1 small head;
• parsley - half a bunch;
• garlic – 1 clove;
• ground paprika– 0.5 tsp;
• ground chili - a pinch;
• zira – 0.5 tsp;
• coriander – 0.5 tsp.

Cooking method:

1. Mix coriander with paprika lemon zest, chili, cumin. Grate the onion, crush the garlic, chop the parsley and add to the spices. Add salt, add olive oil and lemon juice, stir.
2. Cut the fish large pieces. Add some salt. Rub each with a mixture of spices. Leave for 15 minutes.
3. Pour olive oil into a saucepan. Cut the tomatoes into slices, zucchini into slices, and peppers into strips. Place vegetables in a saucepan. Fry for 5 minutes, stirring all the time.
4. Add whole olives and remaining seasoning mixture. Stir. Turn the heat to low and cook for 5 minutes.
5. Heat vegetable oil in a frying pan. Place the fish. Fry for 5 minutes without a lid. Turn over, place vegetables from the saucepan on top and cover with a lid. Simmer for a quarter of an hour.

Sole sole with potatoes

• Cooking time: 95 min.
• Number of servings: 4 persons.
• Calorie content: 1933 kcal.
• Purpose: lunch, dinner.
• Cuisine: Russian.
• Difficulty of preparation: easy.

By making sole with potatoes, you will provide yourself with both a main dish and a side dish at once. This is a very nutritious food that can be served as a dining table, and for dinner. The recipe makes no specific recommendations regarding the spices used. You can use any that you think goes well with the fish. Serve the baked dish hot, garnished with sprigs of fresh parsley.

Ingredients:

• European salt – 0.5 kg;
• seasonings - at your discretion;
• potatoes – 0.5 kg;
• salt, pepper;
• hard cheese – 150 grams.

Cooking method:

1. While the fish is defrosting, preheat the oven to 200 degrees.
2. Peel the potatoes and cut into thin slices. Place half in a baking dish. Sprinkle with salt, spices, pepper.
3. Place fish cut into portions on top. Salt, pepper, sprinkle with spices.
4. Distribute the remaining potatoes on top and add salt again. Sprinkle with grated cheese.
5. Place the pan with the ingredients in the oven and bake for 40-50 minutes.

Sole Salad

• Cooking time: 25 min.
• Number of servings: 12 persons.
• Calorie content: 2232 kcal.
• Purpose: lunch, dinner.
• Cuisine: Mediterranean.
• Difficulty of preparation: easy.

Solea is often used as an ingredient in salads because it has a distinct taste. As a rule, snacks with it look great in the photo. The most delicious ingredients are added to the sole salad different vegetables, fruits, legumes. Vegetable oils, mayonnaise, and sour cream can be used as a dressing. The following salad contains light ingredients, so it is low in calories.

Ingredients:

• European sole (fillet) – 0.8 kg;
• pepper, salt;
• spinach leaves – 0.4 kg;
• eggs – 2 pcs.;
• lemon juice – 100 ml;
• carrots – 2 pcs.;
• vegetable oil – 100 ml;
• canned green peas – 120 g;
• sour cream – 100 ml.

Cooking method:

1. Wash the fish and dry it. Cut into small pieces. Rub with salt and pepper, fry in vegetable oil before the appearance golden brown crust.
2. Wash the spinach, cook for 5 minutes in boiling water, drain in a colander. When it drains, cut into thin strips.
3. Peel the carrots and grate coarsely.
4. Boil the eggs hard. Let them cool and peel them. Cut into small slices.
5. Mix all products with peas, salt and pepper.
6. Season the salad with a mixture of sour cream and lemon juice.

Sole in foil

• Cooking time: 35 min.
• Number of servings: 2 persons.
• Calorie content: 1935 kcal.
• Purpose: lunch, dinner.
• Cuisine: Italian.
• Difficulty of preparation: medium.

You can bake sole in foil, and not just on a baking sheet. The fillet turns out even juicier and more flavorful. IN this recipe It is suggested to cook fish with mushrooms. The combination is unusual, but the taste is simply wonderful. You can add any seasonings, but European salts are good on their own, just salt and pepper. Remember how to prepare European soles in a foil envelope.

Ingredients:

• sea ​​tongue fillet – 2 pcs.;
• pepper, salt;
• fresh champignons – 0.2 kg;
• onion – 1 pc.;
• vegetable oil – 30 ml;
• lemon juice – 1 tbsp. l.

Cooking method:

1. Wash the mushrooms and onions. Cut the champignons into thin slices. Cut the onion into small cubes. Fry the food in vegetable oil.
2. Rub the fish with pepper, salt, and lemon juice. Place one fillet on a large sheet of foil.
3. Place the mixture of onions and mushrooms on the fish. Cover with the second fillet.
4. Wrap the foil and pinch the edges tightly so that the juice does not leak out during cooking.
5. The fish should be baked in an oven preheated to 200 degrees for 20 minutes. Serve in foil, carefully unrolling the edges.

Video

Sole tongue is tasty, delicious and very useful product. Dishes prepared from this fish will easily decorate not only a modest gala dinner, but also any grand feast.

Let's look at recipes on how to deliciously cook sole.

Sea sole recipe in the oven

Ingredients:

• sour cream – 3 tbsp. spoons;
• onion – 1 pc.;
• sole fillet – 1 pc.;
• soft cheese – 100 g;
• salt, pepper - to taste.

Preparation

The recipe for preparing sole is quite simple: take the onion, peel it, cut it into half rings or rings, grate the cheese on a coarse grater, and salt and pepper the sole fillet on both sides. Pour a little vegetable oil onto a baking sheet and place the fish. Next, coat the top of the fillet with sour cream, and put onion rings in the next layer. Place the baking sheet in the oven and bake the tongue for 10 minutes. When the time is up, take the dish out of the oven, sprinkle with grated cheese and put it back for another 15 minutes.

Place the finished sole on a plate and garnish with herbs and fresh vegetables.

Sole cutlets - recipe

Ingredients:

• egg – 1 pc.;
• sole fillet – 1 kg;
• salt, pepper - to taste;
• onions– 3 pcs.;
• white bread – 50 g;
• milk – 150 ml;

Preparation

Slices white bread soak in milk, squeeze and, together with the peeled onion, pass through a meat grinder. Wash, dry and cut the sole fillet in small pieces and also grind it using a meat grinder. Add the egg to the resulting minced meat, salt and pepper the mixture to taste. Mix everything thoroughly and, wetting your hands in water, form small cutlets. Then fry ours in a hot frying pan with the addition of vegetable oil on both sides until an appetizing golden brown crust forms.

Fried sole recipe

Ingredients:

• sole fillet – 1 pc.;
• salt, pepper - to taste;
• lemon – 0.5 pcs.;
• flour – 5 tbsp. spoon;
• green onions– to taste
• vegetable oil - for frying.

Preparation

Wash the sole fillet, dry it and cut it into portions. Salt to taste and leave room temperature for about 1 hour so that the fish is properly saturated with salt and does not fall apart when frying.

Mix flour with black pepper. Bread the fish pieces in prepared flour and fry in a hot frying pan with vegetable oil for about 10 minutes, until golden crust.

Serve the finished fillet on the table, garnishing the dish with lemon slices and green onions. Perfect as a side dish mashed potatoes or buckwheat.

Recipe for preparing sole fish with vegetables

Ingredients:

• sole fillet – 3 pcs.;
• garlic – 3 cloves;
• potatoes – 6 pcs.;
• cream – 250 ml;
• tomatoes – 3 pcs.;
• eggplant – 1 pc.;
• onions – 2 pcs.;
• hard cheese– 100 g
• salt, pepper, lemon juice - to taste;
• ginger root - optional.

Preparation

Wash the fillet and dry it with a paper towel. Peel the ginger root and then grate it. Next we put it in fish in a bowl, rub it with grated ginger, salt and pepper, sprinkle with lemon juice and leave to marinate for 15 minutes.

Meanwhile, peel the onion and garlic. Cut the onion into half rings, garlic into small cubes. Wash the eggplants, tomatoes and potatoes thoroughly, peel them and cut all the vegetables into slices. Cover the baking dish with foil, lay out the fish, lay onions, garlic, potatoes, eggplants, tomatoes on top and pour cream over everything. Sprinkle the dish with grated cheese, cover tightly with foil and bake the fillet with vegetables for about 30 minutes.

Bon appetit!

Solefish has long been the favorite fish of many people. It is sold in the form of fillets, it is convenient to cut, and there is no need to remove the bones. In addition, the so-called sole is distinguished by its moderate fat content, pleasant delicate taste. However, it is worth noting that in our country, pangasius fillet is often called the sole. There are significant differences between the two types of fish. Real sole is fattier, contains a large amount of iodine and valuable minerals. This fish is from the sea. Pangasius – river fish, with reduced fat content. Pangasius is not so rich useful substances, but it is more to the liking of everyone who wants to reduce the calorie content of their dishes, loves subtle flavors and wants to lose weight.

Most often, pangasius is sold in stores, cut into thin long layers. It is also commonly called the tongue of the sea. Both types of fish can be cooked approximately the same way, just keep in mind that pangasius is less fatty. Since the taste of such fish is not very pronounced, and many are accustomed to simply frying the fillet in a frying pan or boiling it, people often have a question: how to cook sole deliciously so that dishes made from it are truly impressive? Is it possible to transform the fillet, make it so pleasant that it can compete with expensive types fish? It turns out that the usual sole can quickly become unusually tasty. Remember a few points: simple recipes. This will help you cook luxurious dishes from sole.

Features of preparing sole dishes
Sole tongue is most often sold frozen. Remember that when defrosting, your purchase will noticeably shrink. From one kilogram of frozen fillet, approximately 700-720 grams of fish are usually obtained. Take this into account when you calculate the number of servings and think about exactly how much fillet to buy. Please note a few important points to cook sole correctly.

• Choose your fish carefully. It's good if you visit the store regularly. It is advisable to buy only fillets that have been recently imported. Keep an eye on the refrigerators in the store. They can fail, especially in hot weather. In this case, you should not purchase fish for some time, waiting for the next delivery. Good fillet has a uniform color and structure, fibers are visible in it.
  
• Real sole, like pangasius, must be washed before cooking. It’s great if you not only process the fillet under running water, but also soak it in a bowl for about two hours before doing so. The liquid should completely cover the fish. This water is not used. You just need to drain it and then rinse the fillet.
  
• Freezing sole, even high-quality ones, sometimes has a bad effect on the structure of the fibers. When frying or stewing, the fillet may begin to fall apart and lose its aesthetic appearance. The best option is to soak the fillet for an hour in salt water to make it easier to cook.
  
• Always remember: fry fillets or cook them in batter only in a well-heated frying pan. Then the fish is perfectly processed and delights with a beautiful golden crust.
  
• You should not use a large amount of spices and seasonings when you cook sole. The delicate taste and aroma of this fish will be muffled by spices, and not emphasized by them.
  

Cooking sole: secrets of delicious dishes
There are a lot of recipes for preparing sole. Let's focus on the most popular and interesting ones. Then you yourself will be able to improve existing recipes and come up with your own.

1. Simple and delicious. You can simply fry the sole in a frying pan. This will take a minimum of time. First prepare the fillet: cut it into portions, place in a bowl and season with moderate salt. Salt each piece and leave the fillet for one hour. Then for cooking you will need flour, egg and grated cheese. Dip each piece in the egg, then roll in flour or breadcrumbs and place in a hot frying pan. You need to turn the fillet over with a spatula, carefully. Cook until golden brown. Two to three minutes before the end of cooking, sprinkle grated cheese on your fish.
   
2. Tender pieces of sole in batter. You need to cut the fillet into small pieces, add a little salt and lightly sprinkle with lemon juice and olive oil. Be sure to finely chop fresh parsley or dill, and then rub a little greenery into each piece. To obtain the batter, mix flour and egg: the mass should be liquid, reminiscent of sour cream. When the frying pan is already hot, but not yet smoking, you need to dip each piece in the batter and send it to cook. In 10 minutes you will be able to taste a wonderful dish!
   
3. Sole sole with tomatoes. Goes very well tender fillet with tomatoes, fresh and processed into paste. For 700 grams of sole, it is enough to take 200 grams of tomato paste and three medium-sized tomatoes. Portioned pieces raw fillet place in a bowl, drizzle with olive oil, add a little salt and brush with a thin layer of tomato paste. Peel the tomatoes, first scald them and put them in cold water. Cut the tomatoes into medium-thick slices. Then place the fillet and tomatoes in layers in a preheated frying pan. Simmer your sole for 30 minutes. It is better to serve the dish with lettuce leaves.
   
4. The most affordable dish from sole: for those who do not like to spend a lot of time on cooking. Many people prefer to cook with minimal costs strength If you want little to no involvement in the process, no cutting of vegetables and no monitoring of pots and pans, this recipe is for you. Just take sole fillet, any frozen vegetables or a mixture of them. Will fit cauliflower, bell pepper, carrots, and green beans. It's good if you add tomato paste or canned tomatoes. Place the fish in a baking dish and place all your vegetables on top. You can put the fillet in the oven for 45 minutes, where it will cook at medium temperature. Then all you have to do is take out your dish and enjoy pleasant taste and aroma.
   
5. Sole with vegetables in pots. Great taste And festive look has this easy to prepare dish. You will need to cut the fillet small cubes. Prepare vegetables: zucchini, tomatoes, Brussels sprouts, sweet pepper, onions and carrots. You can add beans or beans, some potatoes. Cut the vegetables into cubes too. Greens will come in handy olive oil. Fish and vegetables should be laid out in layers, and then pour a little oil over the mixture and sprinkle with herbs. Place the pots in the oven for 40 minutes. 5 minutes before cooking, you can sprinkle the dish with grated coarse grater cheese. Serve pots of fresh herbs.
   

Among the store-bought fish variety, it is sometimes difficult to make a choice even an experienced housewife. Every fish is different taste qualities, aroma, appearance, cooking features. One of the most delicious and easiest to prepare is salt. This fish is also called sole. In the oven, the fillet turns out amazingly tender and at the same time juicy, which sometimes cannot be achieved from other fish.

How to cut sole

If you do not purchase ready-made fillets, but whole fish, then before cooking it, you need to properly cut it. Solea has rather sharp spine-like fins, so we advise you to immediately get rid of the top one (the sharpest one).

It belongs to the species of flounder-like fish, so one side is light and the other is dark. It is the dark one that should be cut, that is back fish, and remove scales from the tail towards the head. After this manipulation, the head is cut off, and the skin from the light side is easily removed in the same way as from the dark side.

So, we cook (it turns out tastier in the oven) from fillets, and it’s popular because it’s not difficult to get the pulp. After removing the skin from both sides, highlight fish fillet using a knife is very simple, quick and easy.

Baked with basil

To prepare baked sole in the oven with basil, you will need: 1.5 kilograms of fish, four large onions, 120 grams of butter, juice of half a lemon, large ripe tomato, five tablespoons fish broth(can be replaced with dry white wine), chopped basil, salt and ground black pepper.

Many housewives often ask the question: “How to cook sole in the oven so that the fish fillet is juicy and does not burn to the walls of the dish?” The main thing is to choose the right dishes; they must be fireproof. A “pillow” of finely chopped onion and basil is formed at the bottom. Add a couple of tablespoons of olive oil.

The fish should be rubbed with pepper and salt. Then put it “on the pillow” and pour over wine or broth. To make the sole cook faster in the oven, you can cover the dish with foil. The oven is heated to 200 degrees, the fish is baked for five minutes. Then you can turn off the stove and leave the dish to finish cooking.

The liquid in which the fish was languishing is useful for delicious sauce. It is boiled down to a third of the size, the juice of half a lemon, butter, and finely chopped tomato are added.

Baked sole with potatoes

This dish will be much more satisfying than the previous one, since it also includes a side dish. To cook sole with potatoes in the oven, you will need: three large potatoes, a kilogram of sole fillet, small carrots, onions and green onions, salt, allspice.

The baking sheet is pre-lined with foil. A “pillow” of potatoes, cut into large rounds, is placed on it. The next layer is lightly fried onions and carrots. Next, grate with salt, spices and pepper. You can sprinkle finely chopped green onions on top and add any greens. Then the structure is covered again with foil.

This type of sole is prepared in the oven for no more than ten minutes. It should be served by carefully removing a piece of “casserole” directly from the baking sheet. Try to select a piece so that it includes potatoes, fish, and vegetables.

From frying pan to oven

If you prefer fried fish, but try to avoid large amounts of oil, we recommend special recipe, which includes both frying and baking. A minimal amount of oil is required here. You can take any size fish you like.

Heat a frying pan, add a couple of drops of olive or odorless vegetable oil. Rub the sole with fish spices, salt and pepper. Fry in a frying pan until golden brown. This is literally ten seconds if the pan is well heated.

After this, take a fireproof dish and line it with foil. The fish, as they say, will be cooked in the oven. Cooking time: 5-7 minutes. This way, you will get a fish fillet with a golden-brown, crispy crust, but you haven’t used any oil at all. This is great quick recipe, which is suitable for those losing weight or people who follow PP (proper nutrition).