Sole fillets are a delicate fish and here they are cooked with a cream cheese, parsley and lemon stuffing, which adds to the flavour of the fish without overpowering it. Cooks in just 20 minutes for a delicious meal.
- Preparation time: 20 minutes
- Cooking time: 20 minutes, oven
- 8 sole fillets, about 140g (5 oz each)
- 55 g (2 oz) cream cheese, softened (¼ cup)
- ½ cup fresh breadcrumbs, 1 slice bread with crusts
- 3 tbsp fresh parsley, chopped
- 1½ lemons
- freshly milled black pepper
- You will also need an ovenproof dish large enough to take 4 fillets in a single layer, lightly greased.
Preheat the oven to 200°C (400°F) (gas 6)
Zest half a lemon and set aside.
Tip the breadcrumbs into a large frying pan/skillet and, over a medium heat, toast them until quite crispy, 2–3 minutes. Shake the pan often to turn the crumbs.
Now tip the breadcrumbs into a large bowl and add the cream cheese, 2 tablespoons of the chopped parsley, black pepper, and the juice of the whole lemon. Mix to combine.
Place four of the fillets in the ovenproof dish in a single layer. Spread the filling over the four fillets and then top with the four remaining fillets.
Squeeze the juice of the half lemon over the fish.Then sprinkle a little paprika and the lemon zest on top.
Bake, uncovered, in the oven for 20 minutes, until the fish flakes easily with a fork.
Garnish with the remaining parsley.
Serve with asparagus when in season. It is delicious with this dish as it complements the delicacy of the sole. Serve with whole green beans at other times.
This dish can also be microwaved, covered, on high for 8 minutes. Let stand, covered, for 5 minutes before serving.
Updated January 30, 2020
A tasty way of serving fish that is quick to prepare and just right for a summer supper. A thick fillet of sole is grilled/broiled smothered in tiny broccoli florets and a cheesy sauce until the sauce is bubbling and golden.
Gratin of Sole with Broccoli
- Preparation time: 35 minutes
- Cooking time: 10 minutes
- 170 g (6 oz) broccoli florets (a medium head of broccoli)
- 40 g (1½ oz) butter (3 tbsp, or ³⁄₈ stick)
- 40 g (1½ oz) flour (⅓ cup)
- 300 ml (10 fl oz) milk (1¼ cups)
- 115 g (4 oz) cheese, grated (1 cup)
- 4 large sole fillets, each weighing about 170g (6 oz)
- salt and freshly milled black pepper
- 1 tbsp lemon juice
- butter for greasing
- 28 g (1 oz) Parmesan, grated (¼ cup)
- cayenne pepper
- You will also need a vegetable steamer and a large baking tray/sheet.
Preheat the grill/broiler to high.
Cut the broccoli into florets, trimming and discarding the stems. Then separate the florets into 1cm (½ inch) chunks. Steam for about 2 minutes, until just tender. Remove the steamer from the pan and set to one side.
Now melt the butter in a small pan add the flour.. Stir until smooth. Let this cook gently over a low heat for 1–2 minutes, until it starts to bubble.
Meanwhile, heat the milk in the microwave for 1 minute, which will then make it easier to blend into the roux. Remove the pan from the heat and gradually add the milk, stirring continuously until there is a smooth sauce. Return to the heat, bring the sauce to the boil, and then stir over a gentle heat until it thickens.
Remove from the heat and vigorously stir in the cheese until it has melted and blended into the sauce. (Just use the heat of the sauce to melt the cheese. Don’t put the pan over heat on the stove as this will make the cheese go oily.) Set to one side.
Next season the fish and then sprinkle over the lemon juice.
Grease the baking tray and place under the grill/broiler for 1 minute to heat up.
Lay the fish on the hot tray in a single layer. They will sizzle as they touch the hot baking tray/sheet.
With the grill/broiler rack 7.5cm (3 inches) from the heat, cook the fish for just 3 minutes and then remove.
Meanwhile, carefully spoon the broccoli into the cheese sauce to evenly distribute the florets. Spoon over the fish and then sprinkle the grated Parmesan.
Put the fish back under the grill/broiler and cook for a further 4 minutes, or until the sauce is bubbling and beginning to turn golden.
Sprinkle a pinch of cayenne pepper over each piece of fish and serve immediately.
Updated July 18, 2019
This is a really delicious fish dish that is easy to prepare and bakes in only 15 minutes. The fish is baked with lemon and cream and topped with Parmesan cheese.
- Preparation time: 20 minutes
- Cooking time: 15 minutes
- 8 small or 4 large sole fillets or other flat fish, 675g (1 lb 8 oz), skinned
- 240 ml 8 fl oz double cream/whipping or heavy cream (1 cup)
- 85 g 3 oz Parmesan cheese, coarsely grated (¾ cup)
- 1 lemon juice only
- 1 garlic clove peeled and finely chopped
- 2 tbsp flat-leaf parsley finely chopped
- You will also need a 27 x 20 cm 11 x 8 inches ovenproof dish.
Preheat the oven to 220°C (425°F) (gas 7)
Grease the ovenproof dish with butter, then lay the fish in a single layer in the dish with their thin ends tucked under so the fish will cook evenly.
Now spoon the lemon juice over the fish.
In a separate bowl or jug, combine the cream, garlic and parsley. Pour evenly over the fish.
Top with the Parmesan, sprinkling it over so it completely covers the fish and cream.
Bake in the oven for 15 minutes until the top is starting to brown and the fish is cooked through.
Fillets of sole are covered in a breadcrumb mix with Parmesan cheese, cayenne pepper and parsley and then gently fried for just a few minutes. They are served with a herb mayonnaise.
- Preparation time: 25 minutes
- Cooking time: 12 minutes
- For the sole
- 85 g 3 oz fresh white breadcrumbs (1¾ cups)
- 28 g 1 oz Parmesan, finely grated (¼ cup)
- 4 tbsp fresh parsley chopped
- 1 tsp cayenne pepper
- 55 g 2 oz flour (⅓ cup + 1 tbsp)
- salt and freshly ground black pepper
- 1 egg beaten
- sole fillets 8 small fillets about 85g (3 oz each, or 4 large about 140g (5 oz )each)*
- 2 tbsp oil not olive oil
- lemon wedges to garnish
- *If sole is out of season turbot works really well with this recipe.
- For the herb mayonnaise
- 6 tbsp mayonnaise
- 2 tsp lemon juice
- 2 tbsp fresh chervil or basil chopped
- salt and freshly ground black pepper
- To serve
- a soft green salad
- You will also need a large frying pan/skillet.
For the herb mayonnaise
In a small bowl, mix together the mayonnaise, lemon juice, and herbs. Season. Cover and chill.
For the sole
Put a plate in the oven to warm.
Mix the breadcrumbs, Parmesan, parsley, and cayenne pepper. Then spread out on a plate.
Pour the beaten egg into a shallow dish.
Season the flour lightly and spread out on a second plate.
Pat dry the sole fillets and then coat in the flour, dip in the egg and finally coat with the breadcrumbs. Put them on a clean plate as you go.
You will probably need to fry the fillets in two batches. Heat 1 tablespoon of oil in the pan and then add half the fillets. Fry gently for 2–3 minutes, depending on the thickness of the fillets. When golden and crisp on the underside, turn and fry for a further 2–3 minutes. Remove from the pan and lay on a piece of kitchen paper to absorb any oil, then transfer to the warmed plate and return to the oven.
Now heat the remaining oil in the pan, then fry the second batch of fillets.
Serve garnished with lemon wedges and herb mayonnaise.
Updated: August 19, 2018