Baked Sole Cornwall Recipe

Experience the taste of Cornwall with this delightful baked sole recipe! Adapted from a traditional Cornish method, this dish features flaky, flavorful sole baked to perfection with tender onions and juicy tomatoes. A simple yet elegant meal, perfect for a weeknight dinner or a special occasion.

Prep Time 20 mins
Cook Time 55 mins
Calories 98.7 kcal
Protein 4g
Rating 4.0 (2 Reviews)
Baked Sole Cornwall 19

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Recipe Author

Chef Forktionary, author of this recipe

Recipe adapted from Food.com. Standardized by Forktionary.

Ingredients for Baked Sole Cornwall

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How to Make Baked Sole Cornwall

  1. Preheat oven to 180°C (350°F/Gas Mark 4).
  2. Season two 150g sole fillets inside and out with salt and freshly ground black pepper.
  3. Heat 1 tablespoon olive oil in a large frying pan over medium heat.
  4. Add 1 medium onion, coarsely sliced into rings, and cook for 10-15 minutes, until softened but not browned.
  5. Place half of the softened onions in the bottom of an ovenproof dish.
  6. Lay the seasoned sole fillets on top of the onions.
  7. Slice 1 medium tomato and arrange the slices over the fish.
  8. Spread the remaining onions over the tomatoes.
  9. Drizzle 1 tablespoon olive oil over the fish and vegetables.
  10. Sprinkle with 1 tablespoon chopped fresh parsley and the juice of ½ a lemon.
  11. Season lightly again with salt and pepper.
  12. Cover the dish tightly with aluminum foil.
  13. Bake for 30 minutes for small fillets, or 35-40 minutes for larger fillets, or until the fish is cooked through and flakes easily with a fork.
  14. Serve immediately in the ovenproof dish.

Nutrition Information (Approximate per serving)

Sodium

0 g

Sugar

31g

Fat

2g

Carbs

5g