Fillet Of Sole In White Wine
Delicate sole fillets cooked in white wine with onions and butter create a flavorful, light dish perfect for elegant dinners or seafood lovers seeking a refined taste.
Ingredients
Instructions
- Put fillets into a greased shallow 2-quart casserole.
- Mix white wine, chopped onion, melted butter, crushed bay leaves, chopped parsley, salt, and pepper.
- Pour the mixture over the fish and cover the casserole.
- Bake at 375°F for 25 minutes or until the fish flakes easily when tested with a fork.
Tips & Substitutions
For a richer flavor, you can substitute the dry white wine with a splash of lemon juice or broth. If you're short on time, pre-chopped onions can be a great time-saver. Be careful not to overcook the fish; it should be flaky but not dry. Consider adding a sprinkle of lemon zest before serving for a fresh touch.
Serving Suggestions
Serve the fillet of sole with a side of steamed vegetables or a light salad, such as a Thai Broccoli Salad(Low Calorie), to complement the dish's flavors. A scoop of fluffy rice or mashed potatoes can also absorb the delicious sauce. Garnish with additional chopped parsley for a pop of color.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to two days. To reheat, place the sole fillets in a baking dish, cover with foil, and warm in a preheated oven at 350°F for about 10 minutes, or until heated through without drying out.
Nutrition & Diet Analysis (per serving)
Each serving of Fillet Of Sole In White Wine contains roughly 117 calories, with 2g protein, 15g carbohydrates, and 4g fat. It is an excellent source of vitamin C (24% of the Daily Value) and iron (23% of the Daily Value), and a good source of dietary fiber. It also contributes 3g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen sole fillets for this recipe?
Yes, you can use frozen sole fillets. Just be sure to thaw them completely in the refrigerator before using. This will help them cook evenly and ensure they absorb the flavors of the wine and spices.
What can I add to enhance the flavor of the dish?
You can enhance the flavor by adding a splash of lemon juice or some capers to the wine mixture before pouring it over the fish. Fresh herbs like dill or thyme also work well, adding a lovely aroma and taste.
Is there a vegetarian alternative to this recipe?
For a vegetarian alternative, consider using firm tofu or tempeh instead of sole fillets. Prepare them in the same way, ensuring the tofu is pressed and marinated in the wine mixture for a similar flavor profile. Browse more vegetarian recipes for additional ideas.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).