Rolled Fillet Of Sole
Delicious rolled fillet of sole with cheesy onion filling, baked to perfection. Light, flavorful, and elegant—ideal for seafood lovers and special dinners alike.
Ingredients
Instructions
- Sprinkle fish fillets with salt and pepper.
- Spread grated Cheddar cheese and chopped onion on each fillet.
- Roll each fillet jelly roll style and secure with a toothpick.
- Dip each roll in beaten egg mixed with water.
- Coat the rolls with crumbled bread slices.
- Place the coated rolls in a well-buttered 11 x 7-inch glass dish.
- Pour melted butter over the top of the rolls.
- Bake at 400°F (200°C) for 25 to 30 minutes until golden brown.
Tips & Substitutions
For a richer flavor, consider adding fresh herbs like dill or parsley between the cheese and onion layers. If you're out of Cheddar, try using Gruyère or a dairy-free cheese alternative for a vegetarian option. Ensure the fish is very fresh for the best taste, and consider marinating it in lemon juice for 30 minutes before preparation to enhance its flavor.
Serving Suggestions
Serve the rolled fillet of sole with a side of steamed vegetables or a fresh green salad for a balanced meal. A light lemon butter sauce drizzled on top adds a nice touch. This dish pairs beautifully with Virginia'S Spinach Casserole for a delightful family dinner.
Storage & Reheating
Leftover rolled fillet of sole can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place the rolls in a preheated oven at 350°F (175°C) for about 10-15 minutes, or until heated through. This will help retain their crispiness and prevent them from becoming soggy.
Nutrition & Diet Analysis (per serving)
Each serving of Rolled Fillet Of Sole contains roughly 1214 calories, with 24g protein, 135g carbohydrates, and 65g fat. It is an excellent source of protein (49% of the Daily Value), vitamin A (48% of the Daily Value), and calcium (36% of the Daily Value), and a good source of dietary fiber. Note that it is relatively high in sodium, at 2909mg per serving (126% 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
Can I use frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets, but ensure they are completely thawed and patted dry before seasoning and rolling. This will help maintain the texture and prevent excess moisture during cooking.
What can I substitute for the bread crumbs?
If you need a gluten-free option, use crushed gluten-free crackers or almond flour as a substitute for bread crumbs. For a healthier version, you can also try using ground oats or panko made from gluten-free bread.
How can I tell when the fish is done baking?
The fish is done when it is opaque and flakes easily with a fork. You can also check the internal temperature, which should reach 145°F (63°C). The top should be golden brown, indicating that the coating is crispy and delicious.
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).