How to cook sea tongue with vegetables. How to fry a delicious sole - the correct preparation of an exotic dish

14.03.2018

Don't know how to cook sole? It's very easy to make in the oven! When baked, it will not burn and will not fall apart. Today we are preparing the sole in the oven. The recipes with photos that we have selected are suitable for compiling a daily and festive menu.

Elementary, but very tasty! The easiest way to cook sole

If you have only one ingredient available - sole, in foil in the oven you can cook it very tasty by adding spices and lemon.

Ingredients:

• sole - 2 pieces;
• salt;
• greenery;
• lemon - half a citrus;
• pepper.

Cooking:

You can bake sole fillet in the oven for a very original way- in the form of appetizing rolls. This dish looks very elegant and will decorate any holiday table.

Ingredients:

• sea ​​tongue (fillet) - 200 g;
• garlic - 1-2 cloves;
• fresh parsley - a few branches;
• mustard - 1 table. spoon;
• green onion feathers;
• butter- 4-5 table. spoons;
• salt;
• breadcrumbs ki - 150 g;
• pepper;
• lemon peel - 1 tsp. spoon.

Cooking:

It is enough to have a little free time and a minimum of ingredients to cook hearty meal- sole in the oven with cheese. The fish can be pre-marinated in lemon juice, but even without it, it will turn out juicy and very tasty.

Ingredients:

• fish fillet - 2 pieces;
• breadcrumbs - 1 cup;
• hard cheese - 150 g;
• salt;
• vegetable oil - 2 table. spoons;
• spices for fish;
• melted butter - 3 table. spoons.

Cooking:

A successful combination - sole and vegetables!

You will receive a complete and very useful second a dish if you cook sole with vegetables in the oven. The whole process will only take a little over an hour.

Ingredients:

• sole - 2 pieces;
• onion turnip - 2 pieces;
• potatoes - 1 kg;
• carrots - 2 pieces of medium size;
• salt;
• a mixture of peppers;
• olive oil;
• mayonnaise (or sour cream) - 6 table. spoons.

Cooking:

Perfection of taste - sole and tomatoes

By palatability Sole with tomato are best combined. In the oven, the dish will be cooked in own juice, so it will remain dietary, but it will turn out to be quite satisfying.

Ingredients:

• peeled sole - 4 things (about 700 g);
• tomatoes - 4 tomatoes;
• feather onion - a bunch;
• lemon - 1 piece;
• thyme;
• olive oil - 50 ml;
• garden greens;
• salt;
• Bay leaf ik - 4 pieces;
• pepper;
• coriander seeds.

Cooking:

1. Rinse the fish. Dry paper towel.
2. Cut each fillet in half.
3. Wash the green onion. Cut into pieces up to 4 centimeters long.
4. Wash the tomatoes. Cut into thick circles.
5. Lemon rinse hot water. Cut into thin slices.
6. cut four large pieces foil (you should have 4 servings of fish).
7. Lay out the foil on a baking sheet.
8. Place a layer of lemons in the center of each piece of foil. Place tomato rings on top of them in a single layer. Lay the sole on top.
9. Pepper the fillet and sprinkle with salt.
10. Top with chopped onion, bay leaf, thyme, coriander and parsley sprig.
11. Drizzle everything with olive oil.
12. Wrap the fillet with tomatoes and herbs in foil.
13. Bake the dish in an oven preheated to 200 ° for 30 minutes.

Ingredients:
800 g sole fillet
1 egg
1 glass cold water
1 cup flour
½ lemon
salt and white ground pepper
vegetable oil

How to cook sole in batter:

Prepare batter dough. Whisk the egg with a fork. Pour a glass of cold water, mix everything and add flour. Mix the batter until smooth, salt and season with pepper.

Sole fillet cut into portioned pieces. Salt and pepper them a little. Acidify fish with freshly squeezed lemon juice.

Dry with a towel and dip each piece in the dough. Heat the vegetable oil in a frying pan and fry the fish until golden brown from two sides.

Fillet with champignons

Sole goes well with other products that give dishes from this fish extra flavor and pleasant delicate fragrance. Try Baking Fish with Celery and Mushrooms

Ingredients:
500 g sole fillet
250 g fresh champignons
2 celery stalks
2-3 tomatoes
2 tbsp. spoons of semolina
vegetable oil
small bunch of parsley
1.5 st. spoons soy sauce
red ground pepper
salt

How to cook sole with champignons:

Rinse the fillets, pat dry and cut into small pieces. portioned pieces. Salt and roll the fish in semolina. Put the pieces in a frying pan with heated vegetable oil and fry on both sides until golden brown.

Prepare vegetables and mushrooms. Wipe the mushrooms with a clean cloth and cut into slices. Cut the celery stalks into small cubes, and the tomatoes into slices.

Heat vegetable oil in a clean skillet. Fry mushrooms in it, add tomatoes and celery. Lightly fry everything, pour in one and a half tablespoons of soy sauce and simmer, closing the lid, for another 5 minutes.

Lubricate the baking dish with vegetable oil, put the fried pieces of the sole. Put on them stewed mushrooms with vegetables, sprinkle with red pepper and put in an oven preheated to 180 ° C for 10 minutes.

Sea tongue roll

It will take a lot of time, but the result is worth it. gourmet dish Even gourmets will like it.

Ingredients:
500 g sole fillet
1 st. a spoonful of lemon juice
3 art. spoons of olive oil
1 st. a spoonful of butter
100 g salmon
cream
1 teaspoon honey
sugar, salt, white ground pepper

How to cook a roll from the sole:

Lay the sole fillets on a cutting board. Cut it into rectangles 5-7 cm long and 3-4 cm wide. Prepare the marinade. Mix olive oil, lemon juice, salt, pepper and add some sugar. Pour the marinade over the fillets and set aside. room temperature for 10-15 minutes. During this time, the fish will marinate, as a result of which it will become soft and acquire a pleasant taste.

Prepare the stuffing for the rolls. Cut the salmon fillet into cubes. Sprinkle them with lemon juice. Mix with cream, add a teaspoon of honey, salt and season with white pepper.

Put the filling on each pickled piece of sole and smooth it with a spoon. Roll up and secure the edges with a toothpick.

Put all the rolls in a baking dish, on top - pieces of butter. Place in oven preheated to 180°C. Bake for 15-20 minutes.

Since childhood, we all know that fish is a very useful and important product in human life. Especially valuable are omega acids and phosphorus, which are abundant in this product and which vital human body for coordinated work. The fish is different. Some love the sea, others - freshwater. Someone likes fried fish, someone stewed. I love everything, for example, and especially if it is a fillet and you don’t need to extract bones from it.

Not so long ago, my godfather treated me great dish- baked in the oven sole. Today I will tell you how to cook sole with potatoes in the oven according to simple recipe my godfather with a photo. Even novice cooks can easily master this dish.

Kitchen appliances and utensils: gas or electric stove and oven with temperature controller, cutting board, knife, grater, baking sheet with parchment paper, frying pan, spatula, spoon, 4 plates or bowls for ingredients.

Everything seems to be clear with dishes and appliances, it remains to deal with the food part of the recipe.

Ingredients

In order for the sole in the oven with potatoes to go with a bang, you need to carefully consider the choice of the main ingredients:

• Fish can be bought in any supermarket or market in a fresh-frozen form. Main - pay attention to the date of freezing and the amount of ice in the package. If there is too much ice, this fish has already been thawed repeatedly or stored incorrectly. Such a product cannot be considered fresh and usable, it is better not to take it at all.
• Take a medium potato. The main thing is that there are no eyes on the tubers and that they are firm, without black or green spots and rotten areas.
• Tomatoes take medium, any variety. good tomatoes beautiful, elastic, not cracked. The skin is shiny, without spots, and the stalk is green and without signs of damage.

• Pick a medium carrot, without an abundance of black dots and soft areas. High quality bright carrots orange color, firm, without superfluous roots and dirt.
• Also take a medium-sized bulb- so it is more likely that it will not be spoiled inside. The onion should be firm to the touch, with a tight-fitting husk and no green sprouts.
• Dairy products (cheese and sour cream) can only be taken where these products are stored in the refrigerator. Necessarily check the integrity of the packaging and compliance with expiration dates. A piece of cheese does not hurt to inspect for mold or dried edges.
• Mayonnaise can be taken with any fat content- be guided by your taste. The main thing is to check the integrity of the container and the shelf life. Be vigilant - sellers often rewrite the shelf life on plastic containers to their taste. It is safest to take mayonnaise in jars, the consumption dates of which are written on the lids - these are the actual dates set by the manufacturer.

When everything you need is in the kitchen, you can safely start cooking, it's really very simple!

Step by step cooking

1. First of all, defrost the sole and rinse the fillets, peel and rinse the vegetables. Now let's prepare all the ingredients of the dish. Grate 150 grams of carrots on a coarse grater (this is about 2 pieces). Then finely chop 100 grams of onion (one medium onion).
   
2. Drain the onions and carrots into a heated pan with a small amount vegetable oil and fry over medium heat until golden color(7-10 minutes).
   
3. Cut 500-600 grams of potatoes (8-10 medium tubers) into slices 2-3 mm thick.
   
4. Grate 150 grams of cheese on a coarse grater. Cut 900 grams of fish into arbitrary pieces. Season each piece of fish with salt and spices to your taste.
   
5. Mix 100 grams of sour cream and 50-70 grams of mayonnaise - this is our sauce. The preparation is over, there is little left to do.
6. Line a baking sheet with parchment paper and place half of the chopped potatoes on it. Salt to taste and add some spices.
   
7. Put the fish on top of the potatoes, then the fried carrots and onions. Spread a layer of frying sauce (enough to use about a third of the entire sauce).
   
8. Put the rest of the potatoes on a baking sheet, salt. Cut 200-300 grams of tomatoes (2-3 medium vegetables) into circles and arrange them on top of the potatoes. Spread the rest of the sauce on top.
   
9. Place the baking sheet in an oven preheated to 200 ° C for 40-45 minutes.
   
10. Remove potatoes when done, sprinkle with grated cheese and return to oven for another 10 minutes. Then let the dish cool slightly and serve. Bon appetit!
    

Recipe video

In order to finally understand all the intricacies of cooking sole fillet in the oven according to the above recipe, watch the video dedicated to this amazingly delicious dish. The process of preparing ingredients and assembling treats on a baking sheet is shown in detail.

How to decorate a dish

Due to circles of tomato and ruddy cheese rind the dish looks amazing without any additional decorations. But if you want to add colors, sprinkle the entire baking sheet or each serving separately with fresh chopped herbs.

Each serving can also be garnished with a simple sprig of parsley or basil, which will give the dish extra appetizing.

• It is very important to wait until the fish is completely thawed.- so there will be no excess moisture in the dish.
• It is not necessary to fry the onions and carrots for this dish, they can also be put raw - save a little time.
• It is important to cut the tomatoes just before laying out on potatoes - so they do not have time to lose a lot of juice.

It is best to serve such a treat warm - the cheese will cool down a bit and will not reach for the spatula, and the dish will be just the right temperature for eating. Such fish and potatoes will be a great second course for lunch or a full dinner for the whole family.

Options for cooking fish dishes

In addition to this recipe, there is lots of delicious and useful ways cooking fish:

• Knowing, you can easily decorate both everyday and festive tables.
• It turns out very tasty, be sure to try cooking this dish.
• Developing the theme of baked fish, I recommend trying out the cooking recipe, this is a very tender and tasty fish.
• If you want a fatter dish, you will like it, it is prepared simply, but this is a hearty and fragrant dish.
• For lovers of freshwater fish, there is an excellent one; even novice housewives will be able to cook this fish with it.

Sea tongue baked with potatoes is very light, healthy and tasty dish. It can be easily mastered by novice cooks, and experienced housewives he will delight with his unpretentiousness. If you know how to make this recipe its easier and better, or if you have your own interesting way cooking sole, share your ideas in the comments!

For this recipe, take:

• 0.6 kg of sole (depending on the size of the layers, this can be either one large fillet or 2-3 small ones)
• 1 chicken egg
• 1 st. spoon mineral water with gas
• 2–3 tbsp. l. flour
• salt, pepper to taste
• vegetable oil for frying

Defrost sole fillet if it was not purchased chilled. Rinse each carcass and pat dry with paper towels. Cut into portions of the desired size. Beat the batter from the egg, salt, pepper and mineral water. The presence of gas in it will help make it more airy. Take such an amount of flour that the batter is not too thick, but at the same time it does not drain from the fish. Roll each piece in batter on all sides and put in a frying pan with hot vegetable oil. Fry the fish on one side until dense crust then turn over to the other side. The whole cooking process takes no more than 5 minutes, as the sole fillet is fried very quickly.

Cooking sole fillet: a delicious and easy recipe!

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It is necessary to lay out the fish in batter in hot oil, otherwise the batter flows faster than it has time to fry, keeping the shape of the fish

Recipe for fried sole in breadcrumbs

To fry sole in breadcrumbs, take:

• 1-2 layers of fillet
• 50 g breadcrumbs
• vegetable oil
• salt and pepper to taste

Prepare the fillet by washing, drying and cutting into portions, then salt each of them, sprinkle with pepper and roll in breadcrumbs. In addition to pepper, you can add dried dill greens or other spices intended for cooking fish to the fish. Place fillets in hot oil and fry on one side until evenly browned, then flip to the other side. Do not cover the frying pan with a lid when frying the sea tongue, otherwise the crust obtained from crackers will get wet and will not keep the shape of the fillet.

Quote message

In fact, under the "sea tongue" we are offered a fillet of Vietnamese pangasius catfish. This catfish is very famous among aquarists and they call it "shark" catfish, because its dorsal fin is very reminiscent of the fin of the most dangerous marine predator. In fact, there are a dozen species of catfish in the genus Pangasius, and sometimes even ichthyologists do not know the difference between them. Pangasius grow to gigantic sizes - 3 meters, but they usually sell fish fillets that have reached a size of 0.5 meters. Pangasius is grown on farms that are not located on the great Vietnamese Mekong River. Usually, they reach a marketable size already in the first year of life. This is what attracted Vietnamese fish farmers to pangasius - precocity. IN Russian conditions while in industrial scale This fish is not farmed. There is only one reason - catfish are very thermophilic. Ponds with them in our conditions should be heated, which means that their meat will cost much more than imported ones. The meat is soft, virtually boneless. It reminds me a lot of the meat of our common catfish. That's what the "sea tongue" is, in fact, which is sold in our stores.

I bring to your attention recipes for dishes from the sole or pangasius.

SEA LANGUAGE on VEGETABLE PILLOW
Products:
1 kg of sole, 1 small head of cabbage, 1-2 sweet peppers, 1-2 onions, parsley and dill, lemon juice, vegetable oil, ground black pepper, salt.
For sauce: 1/2 cup water, 4-5 tbsp. spoons of mayonnaise, 1 tsp. vegeta spoon.
Cooking method:
1. Coarsely chop the cabbage, onion and seeded Bell pepper cut into rings.
2. For sauce, combine mayonnaise with vegeta, dilute with 1/2 cup of water, mix.
3. Cut the fish into fillets, cut into portions, sprinkle with lemon juice, lightly salt and pepper.
4. Pour onion rings on the bottom of a greased form, put cabbage and sweet pepper on top in an even layer. Put the fish fillet on the vegetables. Pour everything with the prepared sauce, sprinkle with coarsely chopped herbs. Bake in an oven preheated to 200-200°C for 40-45 minutes.

SEA LANGUAGE with VEGETABLE JULIEN
Products:
1kg sole fillet, 2 onions, 1 carrot, 2 different sweet peppers
colors, 200gr. green beans, 100 ml cream, 1 tbsp. flour spoon, 1 tbsp. a spoonful of butter, vegetable oil for frying, ground crackers for breading, 100g. cheese, 2-3 garlic cloves, ground black pepper and salt to taste.
Cooking method:
1. Cut the fish fillet into small pieces. Salt, pepper to taste, bread in breadcrumbs and fry in vegetable oil.
2. Chop the onion, grate the carrots, cut the rest of the vegetables into strips and fry in vegetable oil, salt and pepper to taste. Pour in cream and simmer for 5 minutes
3. Pass the flour in butter, add to stewed vegetables, stir and remove from heat.
4. Peel the garlic, chop finely and season the vegetables with it.
5. Put the fried fish in cocottes, put vegetables on top, sprinkle with grated cheese and bake in the oven until tender.

SEA LANGUAGE with APPLES and PUMPKIN
Products:
1kg sole, 3 apples, 300g. pumpkins, 1-2 onions, 1 tsp. a spoonful of butter, 100g. sour cream, 1 cup fish or meat broth, lemon juice, ground black pepper and salt to taste, chopped herbs to taste.
Cooking method:
1. Cut the fish into fillets and cut into small cubes. Salt, pepper and sprinkle with lemon juice.
2. Peel apples and pumpkin from peel and seeds and cut into cubes. Peel the onion and chop into half rings.
3. In a saucepan greased with butter, put the chopped apples, pumpkin and onions. Salt, pepper and place the fish on top.
4. Pour in the broth, bring to a boil over low heat and cook for 15-20 minutes.
5. Remove the finished fish and transfer it to a deep ceramic dishes. Add sour cream to the contents of the saucepan, mix, fill the fish with the resulting sauce and let it brew under the lid. Decorate with chopped herbs.

SEA LANGUAGE with GREEN ONIONS and TOMATOES
Products:
600-800gr. sole fillet, 400g. green onions, 2 tomatoes, 2-3 garlic cloves, 1-2 tbsp. tablespoons flour, 4 tbsp. tablespoons of vegetable oil, ground black pepper, salt.
Cooking method:
1. Cut the fish fillet into portions, salt, pepper, bread in flour. Fry on both sides in vegetable oil.
2. Put finely chopped onions and sliced ​​tomatoes into a saucepan with heated oil. Fry for 3-5 minutes, add a few tablespoons of garlic crushed with salt hot water. Simmer another 5 minutes.
3. Dip the fish into the prepared sauce, simmer under a lid over low heat until cooked.

SEA LANGUAGE with APPLES and CHEESE in FOIL
Products:
1kg sole fillet, 4 apples, 100g. grated cheese, 4st. spoons of sour cream, salt.
Cooking method:
1. Salt the fish fillet. Peel the apples, remove the core, then cut into half rings.
2. Put apples on a layer of fish, sprinkle with grated cheese and cover with a second fish fillet. Brush with sour cream and wrap in foil.
3. Bake in the oven at 180°C for 15-20 minutes.

CUTTERS FROM SEA LANGUAGE
Products:
1kg sole, 400g. cabbage, 1/3 cup rice, onion, 2 raw eggs, flour for breading, vegetable oil for frying, 250 ml sour cream, 2 tbsp. spoons tomato sauce, ground black pepper and salt to taste, chopped dill and parsley.
Cooking method:
1. Cut the fish into fillets, cut into pieces. Chop the cabbage and pass through a meat grinder along with the fish.
2. Boil the rice in salted water until half cooked, drain in a colander and let cool.
3. Peel the onion, finely chop and sauté in vegetable oil until golden brown.
4. Combine the prepared products, beat in the eggs, salt, pepper and mix well.
5. Form small meatballs from the resulting mass oval shape, breaded in flour and fry in vegetable oil on both sides.
6. Transfer the meatballs to a saucepan and pour the mixture of sour cream and tomato sauce, add the bay leaf and simmer under the lid over low heat for 10-15 minutes.
7. Transfer the finished meatballs to a dish, pour over the sauce in which they were stewed, and sprinkle with dill and parsley.

MUFFINS from MARINE LANGUAGE
Products:
500gr. sole fillet, 2 eggs, breadcrumbs, 1-2 tomatoes, 1 bell pepper, 50g. grated cheese, butter for greasing molds, mayonnaise as needed, ground black pepper and salt to taste, chopped green onions.
Cooking method:
1. Chop the fish fillet very finely, beat in the egg, salt, pepper and add so many crackers to get a thick homogeneous mass.
2. Cut the tomatoes into thin slices, pepper into strips.
3. Lubricate portion molds with oil and fill them with fish mass.
4. Place tomatoes and peppers on top. Sprinkle with cheese and bake hot oven 15 minutes.
5. Then put 1 tsp in each mold. a spoonful of mayonnaise, sprinkle green onions and bring to readiness in the oven.

MARINE LANGUAGE IN GREEK
Products:
500gr. sole fillet: 2 onions, 1 tomato, 2 boiled eggs, 100gr. grated cheese, 2 cloves of garlic, mayonnaise, vegetable oil, suneli hops, salt.
Cooking method:
1. Cut the fish into pieces, salt, fry in vegetable oil. Separately, fry the chopped onion rings.
2. Finely chop the tomatoes and garlic, mix. Coat the fish with the resulting mass, put it in a mold. Place the onion rings and egg circles on top. Pour with mayonnaise, sprinkle with suneli hops and grated cheese. Bake in preheated oven for 15-20 minutes.

SEA LANGUAGE on a WATER BATH
Products:
500-600gr. sole fillet, 2 onions, 2 carrots, 1/2 red sweet pepper, dill, 1/4 cup vegetable oil, 1 tsp. spoon of fruit vinegar, 1 tsp. a spoonful of sugar, black ground pepper, salt.
Cooking method:
1. Cut the fish fillet in small pieces, salt, pepper.
2. Cut the onion into thin half rings, rub the carrots on coarse grater or cut into thin strips, pepper cut into strips. Coarsely chop the dill.
3.In warm liter jar layer onions, carrots, fish, dill. We repeat the layers to the shoulders of the jar. Pour all this with vegetable oil, whipped with vinegar and sugar. Cover the jar with a lid and put in a saucepan with warm water. We cook in a water bath for 40-50 minutes.

MARINE LANGUAGE in CLAIR
Products:
500-600gr. sole fillet, juice of 1 lemon, vegetable oil for frying, salt, pepper to taste, dill and parsley.
For batter: 2 eggs, 2 tbsp. tablespoons flour, 1 tsp. a spoonful of sour cream, salt, pepper to taste.
Cooking method:
1. Cut the fish fillet into small pieces, salt, pepper, sprinkle with lemon juice (1/2 lemon). Leave for 15-20 minutes to marinate the fish a little.
2. Prepare the batter: mix the egg with flour, add sour cream, salt, pepper to taste and beat well so that there are no lumps (if the batter is too thick, add a little water, if it is too liquid - flour).
3. Dip the fish fillet into the batter and fry on both sides in hot vegetable oil until tender.
4. We put the hot fish in a deep bowl or pan, sprinkle with herbs and pour over the remaining lemon juice. Cover with a lid and shake a couple of times. Let it brew for 15-20 minutes and serve.


Recipe Description:
In any supermarket in the department fish freezing you can find fillets of pangasius or sole. This fish is quite oily, but very tasty. Therefore, it needs, so to speak, a “lean” side dish with easy dressing, then there will be both benefit and satiety from eating.

Pangasius in batter
Ingredients:
- pangasius fillet;
- flour;
- egg;
- salt, pepper, lemon;
- vegetable oil for frying.

Calculate the amount of fish individually for your family. For example, 1 piece of fillet is enough for a dinner for 3 people.

Cooking method:
Wash the pangasius fillet, dry it, cut it into pieces and season with salt and pepper. Add juice of 1/2 lemon. Mix and leave to marinate for 10-20 minutes.