Sole With Rosemary
Sole with rosemary offers a delicate, flaky fish flavor enhanced by fragrant rosemary, lemon, and white wine, perfect for light, elegant dinners for 4 to 6 people.
Ingredients
Instructions
- Place the sole in a baking dish so that the fish fits snugly.
- Prepare a mixture of olive oil, lemon juice, white wine, parsley, and rosemary.
- Mix the ingredients and pour over the fish.
- Bake for about 20 minutes or until the fish barely begins to flake.
Tips & Substitutions
For optimal flavor, let the olive oil mixture marinate for 15 minutes before pouring it over the fish. If you don't have fresh rosemary, dried rosemary can be used, though the flavor may be slightly less intense. Feel free to substitute sole with flounder or cod for a similar texture. Adding a pinch of red pepper flakes can give the dish a delightful kick.
Serving Suggestions
Serve the sole with a side of Marinated Tomato Salad for a refreshing contrast, or pair it with Vegetable Saute for a hearty meal. A light white wine, such as Sauvignon Blanc, complements the flavors beautifully. Consider garnishing with additional fresh parsley for a pop of color.
Storage & Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to three days. To reheat, gently warm the sole in the oven at 350°F (175°C) for about 10 minutes, or until heated through. Avoid using the microwave, as it may make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Sole With Rosemary contains roughly 38 calories, with 1g protein, 4g carbohydrates, and 2g fat. It is a good source of iron (14% 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 fillets for this recipe?
Yes, you can use frozen sole fillets. Just ensure they are fully thawed before preparing the dish. For best results, place the fillets in the refrigerator overnight to thaw, or run them under cold water for a quicker option.
What can I serve with sole to make a complete meal?
To create a complete meal, consider serving the sole with a side of roasted vegetables or a light salad. A serving of quinoa or couscous can also add heartiness, while still keeping the dish light and flavorful.
How do I know when the sole is fully cooked?
The sole is fully cooked when it flakes easily with a fork and is opaque throughout. Keep an eye on it while baking, as overcooking can lead to a dry texture. A cooking time of about 20 minutes usually works well for 1 1/2 lb. of fillets.
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).