Sole has long become a favorite fish of many people. It is sold in the form of fillets, it is convenient to cut, and there is no need to remove the bones. In addition, the so-called sole is distinguished by its moderate fat content, pleasant delicate taste. However, it is worth noting that in our country, pangasius fillet is often called the sole. There are significant differences between the two types of fish. Real sole is fattier and contains a large amount of iodine and valuable minerals. This fish is from the sea. Pangasius – River fish, with reduced fat content. Pangasius is not so rich useful substances, but it is more to the liking of everyone who wants to reduce the calorie content of their dishes, loves subtle flavors and wants to lose weight.
Most often, stores sell pangasius, cut into thin long layers. It is also commonly called the tongue of the sea. Both types of fish can be cooked approximately the same way, just keep in mind that pangasius is less fatty. Since the taste of such fish is not very pronounced, and many are accustomed to simply frying the fillet in a frying pan or boiling it, people often have a question: how to cook sole deliciously so that dishes made from it are truly impressive? Is it possible to transform the fillet, make it so pleasant that it can compete with expensive types of fish? It turns out that the usual sole can quickly become unusually tasty. Remember a few points: simple recipes. This will help you prepare delicious sole dishes.
Features of preparing sole dishes
Sole tongue is most often sold frozen. Remember that when defrosting, your purchase will noticeably shrink. From one kilogram of frozen fillet, approximately 700-720 grams of fish are usually obtained. Take this into account when you calculate the number of servings and think about exactly how much fillet to buy. Pay attention to several important points to prepare sole correctly.
- Choose your fish carefully. It's good if you visit the store regularly. It is advisable to buy only fillets that have been recently imported. Keep an eye on the refrigerators in the store. They can fail, especially in hot weather. In this case, you should not purchase fish for some time, waiting for the next delivery. Good fillet has a uniform color and structure, fibers are visible in it.
- Real sole, like pangasius, must be washed before cooking. It’s great if you not only process the fillet under running water, but also soak it in a bowl for about two hours before doing so. The liquid should completely cover the fish. This water is not used. You just need to drain it and then rinse the fillet.
- Freezing sole, even high-quality ones, sometimes has a bad effect on the structure of the fibers. When frying or stewing, the fillet may begin to fall apart and lose its aesthetic appearance. The best option is to soak the fillet in salt water for an hour to make it easier to cook.
- Always remember: you can fry fillets or cook them in batter only in a well-heated frying pan. Then the fish is perfectly processed and delights with a beautiful golden crust.
- You should not use a large amount of spices and seasonings when you cook sole. The delicate taste and aroma of this fish will be muffled by spices, and not emphasized by them.
Cooking sole: secrets of delicious dishes
There are a lot of recipes for preparing sole. Let's focus on the most popular and interesting ones. Then you yourself will be able to improve existing recipes and come up with your own.
- Simple and delicious. You can simply fry the sole in a frying pan. This will take a minimum of time. First prepare the fillet: cut it into portions, place in a bowl and season with moderate salt. Salt each piece and leave the fillet for one hour. Then for cooking you will need flour, egg and grated cheese. Dip each piece in the egg, then roll in flour or breadcrumbs and place in a hot frying pan. You need to turn the fillet over with a spatula, carefully. Prepare until you arrive golden crust. Two to three minutes before the end of cooking, sprinkle grated cheese on your fish.
- Tender pieces of sole in batter. You need to cut the fillet into small pieces, add a little salt and lightly sprinkle lemon juice, olive oil. Be sure to finely chop fresh parsley or dill, and then rub a little greenery into each piece. To obtain the batter, mix flour and egg: the mass should be liquid, reminiscent of sour cream. When the frying pan is already hot, but not yet smoking, you need to dip each piece in the batter and send it to cook. In 10 minutes you will be able to taste a wonderful dish!
- Sole sole with tomatoes. Goes very well tender fillet with tomatoes, fresh and processed into paste. For 700 grams of sole, it is enough to take 200 grams of tomato paste and three medium-sized tomatoes. Portioned pieces raw fillet place in a bowl, drizzle with olive oil, add a little salt and brush with a thin layer of tomato paste. Peel the tomatoes, first scald them and place them in cold water. Cut the tomatoes into medium-thick slices. Then place the fillet and tomatoes in layers in a preheated frying pan. Simmer your sole for 30 minutes. It is better to serve the dish with lettuce leaves.
- The most affordable sole dish: for those who do not like to spend a lot of time on cooking. Many people prefer to cook food with minimal effort. If you want little to no involvement in the process, no cutting of vegetables and no monitoring of pots and pans, this recipe is for you. Just take sole fillet, any frozen vegetables or a mixture of them. Will fit cauliflower, bell pepper, carrots, and green beans. It's good if you add tomato paste or canned tomatoes. Place the fish in a baking dish and place all your vegetables on top. You can put the fillet in the oven for 45 minutes, where it will cook at medium temperature. Then all you have to do is take out your dish and enjoy pleasant taste and aroma.
- Sole with vegetables in pots. This easy-to-prepare dish has excellent taste and a festive look. You will need to cut the fillet into small cubes. Prepare vegetables: zucchini, tomatoes, Brussels sprouts, Bell pepper, onions and carrots. You can add beans or beans, some potatoes. Cut the vegetables into cubes too. Greens will come in handy olive oil. Fish and vegetables should be laid out in layers, and then pour a small amount of oil over the mixture and sprinkle with herbs. Place the pots in the oven for 40 minutes. 5 minutes before cooking, you can sprinkle the dish with grated cheese. Serve pots of fresh herbs.
Sole baked in the oven turns out delicious and delicious. The meat of this fish is very tender, so it lasts for a long time heat treatment he doesn't need it. The meat will simply fall apart at high temperatures or prolonged baking. Sole goes well with vegetables; it is usually served with a variety of sauces.
What spices are suitable for this fish?
To highlight the natural flavor of the fish, do not use too much spicy seasonings. Basil, marjoram, dill or parsley are suitable for sole. If you follow the recipe correctly, this oven-baked fish will please both your guests and your loved ones.
Ingredients
One piece of sole fillet, onion, a tablespoon of sour cream, cheese, salt, pepper, seasonings.
Seafood baked in the oven
In order to prepare this correctly sea fish in the oven, salt and pepper the fillet, coat with seasonings and set aside to marinate.
Cut the onion into thin half rings.
Pour a little vegetable oil into the form in which you will bake the fish in the oven. Place the sole fillet and coat it with sour cream. The sour cream should cover the entire fish, but do not make a layer too thick, the sour cream should not run off. Cover with a layer of onion on top.
Place the pan in the oven at 150 degrees. After 10 minutes, remove the fish from the oven and sprinkle with grated cheese. The fish must be completely covered with a layer of cheese. Place in the oven for another 10-15 minutes. The fish takes longer to cook than the cheese melts, so you need to let the fish reach half-cookedness and then sprinkle with cheese.
Decorate the finished fish with herbs and fresh vegetables. Solefish is good served with French fries or mashed potatoes. The sole can be baked in the oven with potatoes and vegetables.
It goes very well with oven-baked fish. white sauce. Serve the sauce separately in a gravy boat. You can immediately bake the sole in the sauce.
Video recipes
Sole sole with tomatoes:
Sole tongue in batter:
Sea sole with cheese and apples:
14.03.2018
Don't know how to cook sole? It's very easy to make in the oven! When baked, it will not burn or fall apart. Today we are cooking sole in the oven. The recipes with photos that we have selected are suitable for creating a daily and holiday menu.
Elementary, but very tasty! The easiest way to prepare sole
If you only have one ingredient - sole, in foil in the oven you can cook it very tasty by adding spices and lemon.
Ingredients:
- sole - 2 pieces;
- salt;
- greenery;
- lemon - half a citrus;
- pepper.
Preparation:
You can bake sole fillet in the oven very quickly. in an original way- in the form of delicious rolls. This dish looks very elegant and will decorate any holiday table.
Ingredients:
- sole (fillet) - 200 g;
- garlic - 1-2 cloves;
- fresh parsley - a few sprigs;
- mustard - 1 table. spoon;
- green onion feathers;
- butter - 4-5 table. spoon;
- salt;
- breadcrumbs - 150 g;
- pepper;
- lemon zest - 1 teaspoon. spoon.
Preparation:
All you need is a little free time and a minimum of ingredients to prepare hearty dish— sole in the oven with cheese. The fish can be pre-marinated in lemon juice, but even without this it will turn out juicy and very tasty.
Ingredients:
- fish fillet - 2 pieces;
- breadcrumbs - 1 cup;
- hard cheese - 150 g;
- salt;
- vegetable oil - 2 tablespoons. spoons;
- spices for fish;
- melted butter - 3 tablespoons. spoons.
Preparation:
A successful combination - sole and vegetables!
You will get a complete and very healthy second course if you cook sole with vegetables in the oven. The whole process will only take a little over an hour.
Ingredients:
- sole - 2 pieces;
- onion - 2 pieces;
- potatoes - 1 kg;
- carrots - 2 medium-sized pieces;
- salt;
- pepper mixture;
- olive oil;
- mayonnaise (or sour cream) - 6 table. spoons
Preparation:
Perfection of taste - sole and tomatoes
By taste qualities The best combination of sole and tomato. In the oven the dish will cook in own juice, so it will remain dietary, but it will turn out to be quite filling.
Ingredients:
- peeled sole - 4 pieces (about 700 g);
- tomatoes - 4 tomatoes;
- feather onion - a bunch;
- lemon - 1 piece;
- thyme;
- olive oil - 50 ml;
- garden greens;
- salt;
- bay leaf - 4 pieces;
- pepper;
- coriander seeds.
Preparation:
- Rinse the fish. Dry with a paper towel.
- Cut each fillet in half.
- Wash the green onion. Cut into pieces up to 4 centimeters long.
- Wash the tomatoes. Cut into thick circles.
- Rinse the lemon hot water. Cut into thin slices.
- Cut four large pieces of foil (you should have 4 servings of fish).
- Place foil on a baking sheet.
- Place a layer of lemons in the center of each piece of foil. Place tomato rings on them in one layer. Place sole on top.
- Pepper the fillet and sprinkle with salt.
- Top with chopped onions, bay leaves, thyme, coriander and a sprig of parsley.
- Drizzle everything with olive oil.
- Wrap the fillet with tomatoes and herbs in foil.
- Bake the dish in an oven preheated to 200° for 30 minutes.
Sole tongue is tasty, delicious and very useful product. Dishes prepared from this fish will easily decorate not only a modest festive dinner, but also any grand feast.
Let's look at recipes on how to deliciously cook sole.
Sea sole recipe in the oven
Ingredients:
- sour cream – 3 tbsp. spoons;
- onion – 1 pc.;
- sole fillet – 1 pc.;
- soft cheese – 100 g;
- salt, pepper - to taste.
Preparation
The recipe for preparing sole is quite simple: take the onion, peel it, cut it into half rings or rings, grate the cheese coarse grater, and salt and pepper the sole fillet on both sides. Pour a little vegetable oil onto a baking sheet and place the fish. Next, coat the top of the fillet with sour cream, and put onion rings in the next layer. Place the baking sheet in the oven and bake the tongue for 10 minutes. When the time is up, take the dish out of the oven, sprinkle with grated cheese and put it back for another 15 minutes.
Place the finished sole on a plate and garnish with herbs and fresh vegetables.
Sole cutlets - recipe
Ingredients:
- egg – 1 pc.;
- sole fillet – 1 kg;
- salt, pepper - to taste;
- onion- 3 pcs.;
- white bread – 50 g;
- milk – 150 ml;
Preparation
Slices white bread soak in milk, squeeze and, together with the peeled onion, pass through a meat grinder. Wash, dry and cut the sole fillet in small pieces and also grind it using a meat grinder. Add the egg to the resulting minced meat, salt and pepper the mixture to taste. Mix everything thoroughly and, wetting your hands in water, form small cutlets. Then fry ours in a hot frying pan with the addition of vegetable oil on both sides until an appetizing golden brown crust forms.
Fried sole recipe
Ingredients:
- sole fillet – 1 pc.;
- salt, pepper - to taste;
- lemon – 0.5 pcs.;
- flour – 5 tbsp. spoon;
- green onions- taste
- vegetable oil - for frying.
Preparation
Wash, dry and cut the sole fillet in portioned pieces. Salt to taste and leave at room temperature for about 1 hour so that the fish is properly saturated with salt and does not fall apart when frying.
Mix flour with black pepper. Bread the fish pieces in prepared flour and fry in a hot frying pan with vegetable oil about 10 minutes, until golden brown.
Serve the finished fillet on the table, garnishing the dish with lemon slices and green onions. Perfect as a side dish mashed potatoes or buckwheat.
Recipe for preparing sole fish with vegetables
Ingredients:
- sole fillet – 3 pcs.;
- garlic – 3 cloves;
- potatoes – 6 pcs.;
- cream – 250 ml;
- tomatoes – 3 pcs.;
- eggplant – 1 pc.;
- onions – 2 pcs.;
- hard cheese– 100 g
- salt, pepper, lemon juice - to taste;
- ginger root - optional.
Preparation
Wash the fillet and dry it with a paper towel. Peel the ginger root and then grate it. Next we put it in 
fish in a bowl, rub it with grated ginger, salt and pepper, sprinkle with lemon juice and leave to marinate for 15 minutes.
Meanwhile, peel the onion and garlic. Cut the onion into half rings, garlic into small cubes. Wash the eggplants, tomatoes and potatoes thoroughly, peel them and cut all the vegetables into slices. Cover the baking dish with foil, lay out the fish, place onions, garlic, potatoes, eggplants, tomatoes on top and pour cream over everything. Sprinkle the dish with grated cheese, cover tightly with foil and bake the fillet with vegetables for about 30 minutes.
Enjoy your meal!