Savory Baked Fillet Of Sole
Savory baked sole topped with crispy bacon, onions, and seasoned breadcrumbs creates a flavorful seafood dish perfect for elegant dinners or special occasions.
Ingredients
Instructions
- Preheat oven to 350°F (175°C).
- Place fish on a well-greased baking dish, then sprinkle with lemon juice and pepper.
- Fry bacon until crisp, drain, and crumble.
- Combine crumbled bacon with breadcrumbs and chopped parsley.
- Remove all but 2 tablespoons of bacon drippings from the pan.
- Saute the sliced onions until tender in the bacon drippings.
- Spread the sauteed onions over the fish.
- Sprinkle the breadcrumb mixture over the onions.
- Bake for 25 to 30 minutes until golden and cooked through.
Tips & Substitutions
For added flavor, consider using seasoned breadcrumbs or adding grated Parmesan cheese to the breadcrumb mixture. If you don't have bacon, turkey bacon or a plant-based alternative can work well. Ensure the sole is fresh and not overcooked; it should be flaky and tender. You can also try using other fish like flounder or tilapia if sole is unavailable.
Serving Suggestions
Serve the savory baked fillet of sole with a side of steamed vegetables or a fresh salad for a light meal. It pairs beautifully with roasted potatoes or rice pilaf. You might also consider serving it alongside a glass of white wine for an elegant touch, or complement it with a refreshing cucumber salad.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the baked sole in a preheated oven at 350°F (175°C) for about 10-15 minutes, or until warmed through. Avoid microwaving as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Savory Baked Fillet Of Sole contains roughly 246 calories, with 13g protein, 27g carbohydrates, and 10g fat. It is an excellent source of protein (26% of the Daily Value) and iron (25% of the Daily Value), and a good source of dietary fiber and potassium. Note that it is relatively high in sodium, at 528mg per serving (23% 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 sole for this recipe?
Yes, frozen sole can be used, but it's best to thaw it completely in the refrigerator before cooking. This ensures even cooking and better texture. Pat it dry to remove excess moisture before applying lemon juice and seasoning.
What can I substitute for bacon drippings?
If you don't have bacon drippings, you can use olive oil or butter as a substitute. For a healthier option, try using a small amount of vegetable oil with a few drops of liquid smoke to mimic the bacon flavor.
How can I tell when the fish is done cooking?
The fish is done when it flakes easily with a fork and is opaque throughout. Baking for 25 to 30 minutes at 350°F should generally suffice, but check for doneness a few minutes early to prevent overcooking.
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).