Sole Plus

About

Sole is a lovely, delicately flavoured fish. The above photo shows a plain grilled option. If you want your sole to have a little more zest, try one of the tasty ideas below. They are easy to prepare and will add variety to your plate.

This page was tagged with each special diet that has at least one compatible version in the recipe. Please check ingredients to see which ones fit with your special diet.

Dijon and Dill

Blend 1/4 cup yoghurt or sour cream with 1/2 teaspoon dijon, 1/4 teaspoon dried dill, & pinches of salt & pepper. Spoon over baked or sautéed fillets.

gresei photo / Shutterstock.com

Salsa and Wine

Pour 1/4 cup salsa and 2 tablespoons wine into a frypan. Add fillets. Simmer uncovered for  7 minutes turning once halfway through.

Cornmeal Crisp

Dip fish in beaten egg. Coat with 1/2 cup cornmeal mixed with 2 tablespoons parmesan, 1/2 teaspoon Italian seasoning and pinches of salt & pepper. Cook in 2 teaapoons butter or olive oil over medium heat, for 2 minutes per side.

Moving Moment photo / Shutterstock.com

Above photo of sole fish by Vladimir Melnik / Shutterstock.com. Not a picture of the actual final product of this recipe. Photo is for graphical enhancement.