Help with cooking Lemon Sole fillets please...

B

barbara-in-va

Well-known member
I bought some lemon sole to make for dinner tonight. How do I cook it quick and easy? I don't want to fry please. Can I bake it with a bit of lemon juice salt and pepper? If so at what temp? I know it will cook quickly as the fillets are fairly thin.

I am going to make this curry to go with the fish. I will use canned chickpeas instead of the dry ones.

Trying to cook a bit more healthy in the new year.............

Thank you for your help!

http://www.epicurious.com/recipes/food/views/237287

 
Try mixing a little oilive oil into some bread crumbs--fresh ones if

you want to keep it lighter--grated lemon peel, S & P; then any flavoring you want ie. minced capers, parsley, oregano, or a bit of anchovy.

Fold the thinner tail section under the fillet so that the thickness is somewhat equal, then lay them slightly overlapping in a pan that just fits. A drizzle of oil atop and a 425 oven does the trick. It should take from 8 to 12 minutes. I always check by laying a flat knife in the thickess part for 10 seconds and look for it to be just warm to the touch.--Serve with lemon.

 
That sounds excellent and I love simple with fish. Spotted this today looking for something else,

looks like spring to me--see link.

Here is another favorite, and I think the flavors would go well with curry-
you can get nutrition info with # below on recipezaar.
I make eztra butter and leave in freezer for other stuff.
Pan-Seared Tilapia With Chile Lime Butter Recipe #109163
Nice, fresh-tasting dish that comes together in a snap. Make it even quicker by preparing the chile lime butter ahead of time. It can be made 1 day ahead, covered and chilled. Just make sure to bring to room temperature before using. I like this served atop jasmine rice. -adapted from Gourmet
by GaylaJ
6 servings
25 min 15 min prep
For chile lime butter
1/4 cup unsalted butter, softened
1 tablespoon finely chopped shallots
1 teaspoon finely grated fresh lime zest
2 teaspoons fresh lime juice
1 teaspoon minced fresh serrano chilies, including seeds
1/2 teaspoon salt
For fish
6 (5 ounce) skinless tilapia fillets
1/2 teaspoon salt, to taste (I prefer kosher)
2 tablespoons vegetable oil

Make chile lime butter:.
Stir together butter, shallot, zest, lime juice, chile and salt in a bowl.
Prepare fish:.
Pat fish dry and sprinkle with salt.
Heat 1 tablespoon oil in a 12-inch nonstick skillet over moderately high heat until just smoking.
Saute 3 pieces of fish, using a spatula to turn once, until golden and just cooked through, 4 to 5 minutes.
Transfer to a plate and saute remaining fish in same manner.
Serve each piece of fish with a dollop of chile lime butter.

http://www.wholefoodsmarket.com/recipes/seafood/lemonsole.html

 
Thank you charlie and Nan. Charlie I prepared the fish as you described and it was TDF!!!

It was so simple. DH was leary about a flaky fish, he likes fish to be a bit more steak like--you know, salmon, tuna, mahi, etc. However he just swooned over the sole tonight. I didn't add any extra flavorings because the curry was strong flavored. The bread crumbs toasted to a wonderful crunch and the lemon zest and S&P were all that was really needed. It took less than 20 minutes to prepare from start to finish so it was perfect for a weeknight dinner.

A million thanks from Mike and Barbara!

Nan I will try yours next, thank you for posting! I actually looked for tilapia yesterday when I bought the sole. All they had was farmed and I prefer not to buy farmed fish. That's how I ended up with the sole in the first place!

PS The curry was wonderful too. I added some garlic-so what's new--and some crushed red pepper and served it atop of brown rice.

 
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