Fillet Of Sole Provencal
Fillet of Sole Provencal is a light, flavorful dish featuring tender sole fillets topped with fresh tomato, onion, and aromatic herbs, perfect for a quick and elegant meal.
Ingredients
Instructions
- Place fish in a sprayed 9 x 13-inch baking dish.
- Combine lemon juice and olive oil, then drizzle over the fish.
- Top with slices of tomato and onion.
- Combine all spices and sprinkle on top of the tomatoes and onion.
- Bake uncovered for 10-15 minutes or until the fish flakes with a fork.
Tips & Substitutions
For a more vibrant flavor, consider using fresh basil instead of dried. If sole fillets are unavailable, flounder or tilapia can work as substitutes. Ensure the fish is fresh and properly thawed if frozen. A splash of white wine can enhance the dish's depth. To elevate it further, serve with a side of Chilled Vermicelli for a refreshing contrast.
Serving Suggestions
Serve the fillet of sole Provencal with a light salad for a complete meal. Pair it with steamed vegetables or a grain like quinoa for added texture. A glass of crisp white wine complements the flavors beautifully. For a refreshing drink, consider serving with Strawberry Citrus Punch to balance the dish.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to two days. When reheating, do so gently in the microwave or in a preheated oven at a low temperature to avoid drying out the fish. Adding a drizzle of olive oil or a squeeze of fresh lemon juice can help maintain moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Fillet Of Sole Provencal contains roughly 44 calories, with 1g protein, 5g carbohydrates, and 3g fat. It is a good source of vitamin C (15% of the Daily Value). Note that it is relatively high in sodium, at 3000mg per serving (130% of the Daily Value).
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
What can I use if I don't have sole fillets?
If sole fillets are not available, flounder or tilapia make excellent alternatives due to their similar texture and mild flavor. Both options will cook similarly and absorb the flavors of the lemon and herbs well.
Can I make this dish ahead of time?
Yes, you can prepare the dish ahead by assembling the ingredients without baking. Cover the baking dish tightly and refrigerate for up to a day. When ready to serve, simply bake as instructed, adding a few extra minutes if the dish is cold from the fridge.
Is this recipe suitable for a gluten-free diet?
Absolutely! This recipe is naturally gluten-free, as it contains no gluten-containing ingredients. Just ensure that any additional sides or sauces served with the dish are also gluten-free for a complete meal.
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).