How To make Lemon Baked Sole
4 (3-1/4 oz.) sole fillets
2 ts Diet margarine, melted
2 ts Lemon juice
2 tb All-purpose flour
2 ts Fresh parsley, chopped
1/8 ts Pepper
1/8 ts Paprika
Rinse fillets thoroughly in cold water; pat dry with paper towels, and set aside. Combine melted margarine and lemon juice in a small bowl. Combine flour, chopped parsley and pepper in a shallow container. Dip fillets in margarine mixture and dredge in flour mixture. Transfer fillets to a nonstick baking sheet, and drizzle any remaining margarine mixture over fish. Sprinkle fillets with paprika. Bake at 375 degrees F. for 15 to 20 minutes or until fish is golden brown and flakes easily when tested with a fork. NOTE: If a crisper texture is desired, broil baked fillets 4 inches from heat for 1 minute. Garnish each fillet with a lemon wedge and fresh parsley sprigs, if desired. PER SERVING: calories - 92, carbohydrate - 3 g., protein - 16 g., cholesterol - 50 mg., fat - 1 g., fiber - 0, sodium - 79 mg. -- Exchanges - 2 Lean Meat FROM: All New Cookbook for Diabetics and Their Families by the University of Alabama at Birmingham copyright 1988
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Lemon Sole en Papillote | Gordon Ramsay's The F Word Season 2
A cheaper fish option with just as much flavour - don't forget to add the white wine for a beautiful fruity aroma.
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How to Make Baked Flounder with Fresh Lemon Pepper | Dinner Tonight | MyRecipes
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For this baked flounder, use fresh lemon, good olive oil, and freshly ground peppercorns, and you'll never look at lemon pepper the same again.
2 tablespoons grated lemon rind (about 3 lemons)
1 tablespoon extravirgin olive oil
1 1/4 teaspoons black peppercorns, crushed
1/2 teaspoon salt
2 garlic cloves, minced
4 (6-ounce) flounder fillets
Cooking spray
Lemon wedges (optional)
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Sauteed Sole Fish With Lemon Butter Sauce : NYC Cuisine
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There are few dishes greater for a fish lover than sauteed sole fish with lemon butter sauce. Make sauteed sole fish with lemon butter sauce right at home with help from a talented and dedicated Manhattan chef in this free video clip.
Expert: Jason Tilmann
Filmmaker: Sarosh Syed
Series Description: You don't actually have to live in New York City to enjoy some fine New York City cuisine. Get tips on how to bring all the dishes, flavors and textures of New York City cuisine into your own kitchen with help from a talented and dedicated Manhattan chef in this free video series.
Caribbean Baked Sole Fillets
There is nothing better than a simple fish fillet infused with rich Carribean flavours served with a side of homemade potato fries. Prepare this effortless yet elegant dish of Carribean baked sole fillet, which would make a great dish for family dinners or parties. It will definitely leave a lasting impression on guests!
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Recipe:
Makes : 2 servings
Ingredients :
POTATO FRIES
300g russet potatoes (scrubbed)
700ml Seri Murni Pure Vegetable Oil
A pinch of salt
CARIBBEAN BAKED SOLE FILLETS
200ml S&P Santan Coconut Milk
60ml lime juice (freshly squeezed)
3 tbsps tomato paste
60g fresh oregano
1 tbsp onion powder
1 tbsp garlic powder
1 tsp coarse black pepper
1 tsp red chilli flakes
½ tsp salt
3 tbsps Seri Murni Pure Vegetable Oil (for greasing the aluminium foil)
2 sole fish fillets, approximately 250g each (skin and bones removed)
200g broccoli (cut into florets)
Method:
POTATO FRIES
1. Leaving the skin on, cut the potatoes into thick, large strips.
2. Heat Seri Murni Pure Vegetable Oil in a pan over medium heat. In small batches, fry the potatoes, flipping frequently until they are light golden brown.
3. Remove the potatoes from the pan and drain on paper towels. Let cool for 10 minutes.
4. With the remaining oil in the same pan, refry the potatoes over high heat until crispy and golden brown.
5. Remove from pan and drain on paper towels.
6. Season immediately with salt.
CARIBBEAN BAKED SOLE FILLETS
1. To prepare the caribbean sauce, combine S&P Santan Coconut Milk, lime juice, tomato paste, fresh oregano, onion powder, garlic powder, coarse black pepper, red chilli flakes and salt in a mixing bowl. Stir to mix well.
2. Preheat oven to 180°C.
3. Prepare a baking tray lined with aluminium foil and greased with Seri Murni Pure Vegetable Oil.
4. Transfer the sole fillets to the baking tray.
5. Spread the top of the fillets with caribbean sauce and place the broccoli on the tray. Bake for 15 minutes or until the fish flakes easily with a fork.
Oven Baked Cod Fish Fillets - How to make Cod Fish | Let's Eat Cuisine
#codfishfillet #bakedcodfish #freshcodfish
A simple and quick recipe for Baked Cod Fish. Seasoned cod fillets seasoned with fresh herbs and lemon. The amazing recipe is ready from start to finish in under 20 minutes, perfect for a lazy dinner. You can find the full recipe here
Ingredients
2.34 lbs Cod Alantic Fish
2 tbsp Avacado oil
1/2 tsp lemon pepper
1 tsp paprika
1/2 tsp cayenne pepper
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp parsley
1/2 tsp salt and pepper
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Lemon Butter Baked Cod Fish | Bake It With Love
Super tasty, buttery baked cod fish with tangy lemon that's baked to perfection! So delicious and a perfect way to cook your white fish (not just cod)!
Get the full printable recipe at
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