Mushroom Baked Sole
A delicate baked sole dish topped with sautéed mushrooms and herbs, finished with a creamy white wine sauce, perfect for light, elegant meals or special occasions.
Ingredients
Instructions
- Sauté onion, parsley, and mushrooms in margarine, stirring constantly until onion is soft.
- Place half the fillets in a buttered baking dish.
- Sprinkle lightly with pepper and spread the sautéed mixture evenly over the fish.
- Top with remaining fillets and season with pepper.
- Pour white wine over all and bake at 350°F uncovered for 15 minutes.
- Remove from oven and drain, reserving the pan liquids.
- In a small saucepan, combine flour and milk; add the reserved pan liquid and cook, stirring constantly until thickened.
- Pour the sauce over the fish and bake for an additional 5 minutes.
- Sprinkle with paprika before serving.
Tips & Substitutions
For a richer flavor, consider using butter instead of margarine. If you prefer a lighter dish, swap the sole fillets for another mild fish like flounder or tilapia. Adding a squeeze of lemon juice before serving can brighten the dish. For an extra layer of flavor, try incorporating some herbs like dill or tarragon into the sautéed mixture.
Serving Suggestions
This Mushroom Baked Sole pairs beautifully with a side of steamed vegetables or a fresh green salad. For a heartier meal, consider serving it with garlic mashed potatoes or a light couscous. A glass of dry white wine complements this dish well, enhancing the flavors of the fish.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the sole in a preheated oven at 350°F for about 10 minutes, or until warmed through. Avoid microwaving as it may dry out the fish.
Nutrition & Diet Analysis (per serving)
Each serving of Mushroom Baked Sole contains roughly 283 calories, with 19g protein, 25g carbohydrates, and 12g fat. It is an excellent source of vitamin D (120% of the Daily Value), iron (53% of the Daily Value), and vitamin C (42% of the Daily Value), and a good source of vitamin A and calcium. At about 283 calories per serving, it is a lighter, protein-rich choice.
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 ensure they are fully thawed before beginning the recipe. This will help them cook evenly and absorb the flavors from the sautéed mixture.
What can I use if I don't have dry white wine?
If you don't have dry white wine, you can substitute it with vegetable broth or chicken broth for a similar depth of flavor. Adding a splash of vinegar can also mimic the acidity of wine.
Is there a way to make this dish gluten-free?
To make this dish gluten-free, simply replace the all-purpose flour with a gluten-free flour blend or cornstarch. Ensure that the other ingredients, particularly any pre-packaged items, are also gluten-free.
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).