Tender, flaky fish cooked just right makes a tasty main course. And one of the most versatile is filet of sole. With a mild flavor and a thin cut, you can use filet or sole in all kinds of yummy recipes from humble to fancy. Try our stuffed filet of sole and our crispy fried filet of sole. We think your family will love them.
Baked, Stuffed Filet of Sole
Wrap your filet of sole around a warm rice and cheese stuffing. It's super easy to make, and it makes a hearty main course. All you need is a simple salad on the side for a complete meal. This makes 8 servings.
Ingredients
- 2 tablespoons melted butter
- 1 tablespoon fresh lemon juice
- ½ lemon cut into slices
- 1 teaspoon salt
- ¼ teaspoon pepper
- 1 package frozen chopped broccoli, thawed and drained
- 1 cup cooked white rice
- 1 cup shredded cheese
- 8 (4-ounce) sole filets
Instructions
- Preheat oven to 350°F.
- In a bowl, combine 1 tablespoon of the butter, the lemon juice, salt, and pepper.
- In a separate bowl, combine the broccoli, rice, cheese, and half of the butter mixture.
- Begin by spooning ½ cup of the rice mixture onto each filet.
- Roll up and place fish, seam-side down, in a greased baking dish.
- Pour the remaining butter and butter mixture over each fish roll-up.
- Bake for 25 minutes, or until fish flakes with a fork.
- Remove from the oven, sprinkle with paprika, and serve with lemon slices.
What is filet of sole? It's not a specific fish but rather a cut made from the side of any fish, typically from the soleidae family or other flatfish. In the US, most filet of sole cuts are from sole, halibut, or flounder.
Fried Sole
If you like your fish with a crispy outer layer, then you'll love this easy fried sole. With a crispy exterior and tender, flaky interior, it's the main dish you've been looking for. This makes 4 servings.
Ingredients
- 2-3 fresh sole filets
- 1 cup all-purpose flour
- 1 cup milk
- Salt to taste
- 1 teaspoon sweet smoked paprika
- 1 cup panko bread crumbs for coating
- Oil for frying
- 1 large lemon, cut into wedges
Instructions
- In a bowl, combine the milk, salt, and paprika.
- In a separate bowl, add flour.
- In a third bowl, add the breadcrumbs.
- Begin by dipping each sole filet into the flour mixture, then the milk, and then the breadcrumbs.
- Make sure to have each filet coated with the breadcrumbs on all sides.
- Heat the oil in a large skillet.
- Place the sole filets in the skillet and cook until golden brown. This should only take 2 minutes per side.
- Instead of frying, you can also bake the sole at 350°F for 20 minutes.
- Remove the fish and allow it to drain on a paper towel.
- Plate and garnish with fresh lemon wedges.
Fish Cooking Tips
When slicing filets, take care to slice down the sides of the fish lengthwise while avoiding all bones. For greater flavor, some recipes call for a marinade, though remember that thinner filets should marinate for a shorter period to avoid washing out the fish flavor with too strong of a seasoning. Garnish filet of sole dishes with sauces, lemon slices, or fresh herbs for healthy and attractive dishes.
A Simple-to-Prepare Protein
Make filet of sole into a family favorite with our soul-satisfying (and sole-satisfying) recipes. They're quick to make, and we know your family will love them.
