Baked Fillet Of Sole Rezept

This recipe delivers flaky, flavorful baked sole fillets in just 15 minutes! A bright lemon-rosemary sauce, topped with sautéed mushrooms and scallions, elevates this simple dish to a restaurant-worthy meal. Perfect for a weeknight dinner or a special occasion.

Vorbereitung 10 Min.
Kochzeit 15 Min.
Kalorien 193.1 kcal
Eiweiß 68g
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Baked Fillet Of Sole 245

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Zutaten für Baked Fillet Of Sole

  • 4 (6 ounce) sole fillets
  • 1 tablespoon fresh rosemary, chopped
  • 1/4 cup dry white wine
  • juice of 1 lemon
  • 1/4 cup chopped scallions
  • 1/2 cup sliced mushrooms
  • 1 tablespoon fresh parsley, chopped
  • salt and pepper, to taste
  • 2 tablespoons olive oil
  • 1 teaspoon olive oil

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Zubereitung von Baked Fillet Of Sole

  1. Preheat oven to 350°F (175°C). Grease a baking dish.
  2. In a small bowl, combine 2 tablespoons of olive oil, 1 tablespoon fresh rosemary (chopped), 1/4 cup dry white wine, and the juice of 1 lemon.
  3. Place the sole fillets (about 4, 6 oz each) in the prepared baking dish.
  4. Pour the lemon-rosemary mixture evenly over the fish fillets.
  5. Sauté 1/2 cup sliced mushrooms and 1/4 cup chopped scallions in a pan with 1 teaspoon of olive oil until softened (about 3 minutes).
  6. Top the fish with the sautéed mushrooms and scallions.
  7. Cover the baking dish tightly with aluminum foil.
  8. Bake for 12-15 minutes, or until the fish is flaky and easily flakes with a fork.
  9. Remove from oven and sprinkle with 1 tablespoon of fresh parsley (chopped).
  10. Season with salt and freshly ground black pepper to taste. Serve immediately.

Nutrition Information (Approximate per serving)

Sodium

6 g

Sugar

6g

Fat

2g

Carbs

1g

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Häufig gestellte Fragen

Wie lange dauert die Zubereitung von Baked Fillet Of Sole?

Baked Fillet Of Sole dauert insgesamt etwa 25 Minuten – ungefähr 10 Minuten Vorbereitung und 15 Minuten Kochzeit.

Wie viele Kalorien hat Baked Fillet Of Sole?

Baked Fillet Of Sole hat etwa 193.1 Kalorien pro Portion, mit ungefähr 68 g Eiweiß, 1 g Kohlenhydraten und 3 g Fett.

Welche Zutaten brauche ich für Baked Fillet Of Sole?

Die wichtigsten Zutaten für Baked Fillet Of Sole sind Fillet Of Sole, Rosemary, White Wine, Lemon Juice, Scallions, Mushroom. Die vollständige Liste mit Mengenangaben findest du oben.

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