Baked Sole Fillet

Who hasn’t wondered around the food store hunting for good dinner ideas?  A few days ago I was doing just that and my feet stopped at the fish counter at the new Whole Foods store in my neighborhood.  A feast to the eyes, the selection of fish and seafood, combined with the expertise of the store employee was sure to make this a fruitful trip for me.

I have never made Sole before.  The store employee confirmed the challenge of cooking sole, saying that it flakes and breaks easy.  He told me about a woman that came back to the store complaining about how fragile the fish was when she attempted to prepared it.  Nothing like a little cooking challenge to inspire me to make something new.

A few hours later, with eight pieces of fillet (I am known to make giant portions of food for my family, and often there is enough for lunch the next day), I was contemplating how to make this delicate yet stubborn fish.

Here is what I did:

Started the over at 350 degrees.

Lined up a cookie sheet with foil paper.

Brushed olive oil on the foil paper.

Placed the fillet pieces on the cookie sheet, flat.

Seasoned with olive oil, Italian style bread crumbs, and a couple of roasted garlic cloves (can be found at Whole Foods).

Just like this….

Sole Ready for Oven

Then…

Bake in the oven, and remember that every oven is different.  So… I baked it for about 20 minutes.  But if you like it a little less dry, then you will need a little less time in the oven.  The quote I got at the store was 7-10 minutes, which did not work for me.  Just don’t leave your kitchen to for for a 5K run, and keep checking on the fish to make sure you don’t overcook it.

When you take it our of the oven, cool if off.  Here is the tricky part:  with a stainless steel spatula, carefully remove the fish portions and place in a serving dish of your choice, to look like this:

Baked Sole

I served it to my beloved family with some lightly buttered pasta (not real butter, but don’t tell them), and some sautéed fresh broccoli.  They loved it!!!!

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