Ingredients for Baked Sole Cornwall
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How to Make Baked Sole Cornwall
- Preheat oven to 180°C (350°F/Gas Mark 4).
- Season two 150g sole fillets inside and out with salt and freshly ground black pepper.
- Heat 1 tablespoon olive oil in a large frying pan over medium heat.
- Add 1 medium onion, coarsely sliced into rings, and cook for 10-15 minutes, until softened but not browned.
- Place half of the softened onions in the bottom of an ovenproof dish.
- Lay the seasoned sole fillets on top of the onions.
- Slice 1 medium tomato and arrange the slices over the fish.
- Spread the remaining onions over the tomatoes.
- Drizzle 1 tablespoon olive oil over the fish and vegetables.
- Sprinkle with 1 tablespoon chopped fresh parsley and the juice of ½ a lemon.
- Season lightly again with salt and pepper.
- Cover the dish tightly with aluminum foil.
- 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.
- Serve immediately in the ovenproof dish.
Nutrition Information (Approximate per serving)
Sodium
0 g
Sugar
31g
Fat
2g
Carbs
5g