Recipes of dishes from sole fillet. Recipes for cooking sole in the oven

Oven-baked potatoes with sole (or pangasius fillet) will appeal to lovers of hearty dishes who are tired of ordinary potatoes. Fish, tomatoes and cheese will change the taste beyond recognition. Outwardly, the dish resembles pizza. It will take a little over an hour to cook. The recipe is available even to novice housewives. A great opportunity to surprise your family and friends with your culinary skills.

Ingredients:

• fish fillet (sea tongue) - 500 grams;
• potatoes (medium) - 7 pieces;
• tomatoes - 4 pieces;
• onions - 1 piece;
• hard cheese - 150 grams;
• sour cream (mayonnaise) - 100 grams;
• vegetable oil - 2 tablespoons;
• salt, pepper - to taste;
• greens (optional) - to taste.

The sole is a flattened fish with an elongated body resembling a flounder. In many recipes, it is replaced with cheaper and more affordable pangasius fillet, a river fish of the catfish family, which is grown on farms in Vietnam.

Sole potato recipe

1. Defrost the fillet, rinse with running water. If it does not fit on a baking sheet, cut into 2-3 pieces.

2. Peel the potatoes, cut into slices 2-3 mm thick.

3. Cut onions and tomatoes like on pizza (in slices).

4. Grease a baking sheet with vegetable oil.

5. Put half of the potato pieces on the bottom, lightly salt.

6. Add onion and sole, pepper, then salt again.

7. Put the remaining potatoes, then the tomatoes. Lubricate with mayonnaise or sour cream.

8. Preheat the oven to 200°C, place a baking sheet, bake for 40-45 minutes.

9. Grate the cheese on a coarse grater.

10. Remove the baking sheet from the oven, sprinkle with cheese evenly. Bake another 5-7 minutes at the same temperature.

11. Cool potatoes with sole, cut into portions. You can sprinkle with herbs.

Sea tongue in the oven is refined and tasty. The meat of this fish is very tender, so it does not need long-term heat treatment. The meat will simply fall apart at high temperatures or prolonged baking. Sole goes well with vegetables; it is usually served with a variety of sauces.

What spices are suitable for this fish

To emphasize the natural taste of fish, do not use too hot seasonings. Basil, marjoram, dill or parsley are suitable for the sole. If you follow the recipe correctly, this fish baked in the oven will please both your guests and your loved ones.

Ingredients

Sole fillet - one piece, onion, a tablespoon of sour cream, cheese, salt, pepper, seasonings.

Sea tongue baked in the oven

In order to properly cook this sea fish in the oven, salt the fillet, pepper, season with seasonings and set aside to marinate.

Cut the onion into thin half rings.

In the form in which you will bake the fish in the oven, pour a little vegetable oil. Put the sole fillet and coat it with sour cream. Sour cream should cover all the fish, but do not make too thick a layer, sour cream should not drain. Top with a layer of onions.

Place the mold in the oven at 150 degrees. After 10 minutes, remove the fish from the oven and sprinkle with grated cheese. The fish must be completely covered with a layer of cheese. Put in the oven for another 10-15 minutes. The fish takes longer to cook than the cheese melts, so you need to let the fish reach half-cooked, and then sprinkle with cheese.

Garnish the finished fish with herbs and fresh vegetables. Sole is good served with french fries or mashed potatoes. Sole can be baked in the oven with potatoes and vegetables.

It is very good to prepare a white sauce for fish baked in the oven. Serve the sauce separately in a gravy boat. You can immediately bake the sole in the sauce.

Video recipes

Sea tongue with tomatoes:

Sole tongue in batter:

Sea tongue with cheese and apples:

A lot of different ways of cooking fish fillet have been tested and approved by me and my household. We all have a special sympathy for the fillet of the sole. But, as you know, this fish is quite fatty, which not every stomach likes. Therefore, before preparing any dish from the sea tongue, you should think about how to do it, so as not to the detriment of health. An absolutely amazing and, most importantly, a very simple recipe for cooking fish fillet with cheese and tomatoes in the oven caught my eye.

Sole tongue in the oven to the site

You can cook any fish fillet in this way (cod, tilapia, pollock ...). This cooking method makes the fish fillet very juicy, tender, satisfying and completely non-greasy. And the presence of a tomato gives the fish a very pleasant fragrant aftertaste. As they say, paraphrasing the famous phrase: everything tasty is simple! See for yourself.

Grocery list:

fish fillet according to the number of eaters, pepper, salt, cheese, seasonings, tomatoes, mayonnaise.

Sole tongue in the oven to the site

Cooking fish fillet of the sole with sauce and tomatoes in the oven according to the photo recipe cook:

We wash the fish fillet and wipe it, spreading it on a cloth napkin. The fillet must be dry.

Sole tongue in the oven to the site

We put the fillet in a cup, put all the spices on it, including mayonnaise, and coat well.

Sole tongue in the oven to the site
Sole tongue in the oven to the site

In this form, it is advisable to leave the fish for at least half an hour (preferably longer). So it will be better saturated with spices. We cover a baking sheet with foil, grease it with vegetable oil.

Sole tongue in the oven to the site

Put the fillet on the foil, on top of the tomatoes, cut into circles.

Sole tongue in the oven to the site
Sole tongue in the oven to the site

I did not cover one fillet with tomatoes - there is an ardent opponent of this vegetable in our house. Sprinkle the fillet with grated cheese on top and bake in the oven (220 ° C) for about half an hour.

Sole tongue in the oven to the site

As a result, sole fillet under cheese and tomatoes turns out not only beautiful, but also amazingly tasty.

Sole tongue in the oven to the site

It can be served as a side dish or on its own.

Among the store-bought fish variety, it is sometimes difficult to make a choice even for an experienced hostess. Each fish differs in taste, aroma, appearance, cooking features. One of the most delicious and easy to prepare is salt. This fish is also called the sea tongue. In the oven, the fillet turns out to be amazingly tender and at the same time juicy, which sometimes cannot be achieved from other fish.

How to cut sole

If you are purchasing not a ready-made fillet, but a whole fish, then before you cook it, you need to properly cut it. The salt has rather sharp spike-like fins, so we immediately advise you to get rid of the upper (the sharpest) fin.

It belongs to the species of flounder-shaped fish, so one side of it is light, the other is dark. The incision should be precisely the dark, that is, the back of the fish, and remove the scales from the tail towards the head. After this manipulation, the head is cut off, and the skin on the light side is easily removed in the same way as on the dark side.

So, we cook (it turns out tastier in the oven) from the fillet and are popular because it is not difficult to get the pulp. After removing the skin from both sides, it is very simple, quick and easy to separate the fish fillet with a knife.

Baked with basil

To cook baked sole in the oven with basil, you will need: 1.5 kilograms of fish, four large onions, 120 grams of butter, juice of half a lemon, a large ripe tomato, five tablespoons of fish broth (can be replaced with dry white wine), chopped basil , salt and ground black pepper.

So many housewives often ask themselves the question: “How to cook sole in the oven so that the fish fillet is juicy and does not stick to the walls of the dishes?” The main thing is to choose the right dishes, it must be fireproof. At the bottom, a "cushion" is formed from finely chopped onion, basil. A couple of tablespoons of olive oil are added.

Rub the fish with salt and pepper. Then put "on the pillow" and pour wine or broth. To make the sea tongue cook faster in the oven, you can cover the dishes with foil. The oven is heated to 200 degrees, the fish is baked for five minutes. Then the stove can be turned off and the dish left to reach.

The liquid in which the fish languished is useful for a delicious sauce. It is boiled down to a third of the size, the juice of half a lemon, butter, finely chopped tomato are added.

Baked sole with potatoes

This dish will be much more satisfying than the previous one, as it immediately includes a side dish. To cook sole with potatoes in the oven, you will need: three large potatoes, a kilogram of sole fillet, small carrots, onions and greens, salt, allspice.

Foil is pre-lined on a baking sheet. A "pillow" of potatoes, cut into large rounds, is placed on it. The next layer is lightly fried onions and carrots. Next, rubbed with salt, spices and pepper will go into action. You can sprinkle finely chopped green onions on top and add any greens. Then the structure is again covered with foil.

Such a sea tongue is prepared in the oven for no more than ten minutes. It should be served by carefully separating a piece of “casserole” directly from the baking sheet. Try to highlight a piece so that it includes potatoes, fish, and vegetables.

From the pan to the oven

If you prefer fried fish, but try to avoid a lot of oil, then we recommend a special recipe that includes both frying and baking. The minimum amount of oil is required here. Fish can be taken in any size you like.

We heat the pan, add a couple of drops of olive or odorless vegetable oil. We rub the sea tongue with spices for fish, salt and pepper. Fry in a pan until golden brown. It is literally ten seconds if the pan was well heated.

After that, refractory dishes are taken, lined with foil. The fish, as they say, will reach readiness in the oven. Cooking time - 5-7 minutes. Thus, you will get a fish fillet with a ruddy crispy crust, but you did not use any oil at all. This is a great quick recipe that is suitable for those who are losing weight or people who follow the PP (proper nutrition).

The fish will turn out juicy with cheese, sour cream. Sole tongue - the recipe in the oven is also suitable for other fish - it takes 15 minutes to cook, and about 45 minutes with a side dish.

Sea tongue with onion and basil sauce

This traditional dish is prepared in just 10-15 minutes from three main ingredients.

You will need the following products:

• 1.5 kg fillet of sole;
• 4 large heads of onions;
• 1 large bunch of basil (regan)

Additional Ingredients:

• 3 art. tablespoons of olive oil;
• 150 ml of fish broth;
• 100 g butter;
• freshly squeezed juice of half a lemon;
• salt - to taste;
• ground black pepper - to taste.

Fish broth can be cooked in 5-10 minutes from one small fillet prepared for baking, and the boiled fish itself can then be added to the sauce, mashed with a fork.

Preparation: wash the fillet and rub moderately with salt and pepper, finely chop the onion and basil. with high sides on a "cushion" of greens and onions mixed with olive oil, pouring broth over everything. During the baking process, the onion will give juice, and the sole will not be dry.

Fish broth can be replaced with the same amount of dry white wine.

Bake in an oven preheated to 200 ° C for about 15 minutes, until the appetizing smell of fish appears - this is how its readiness is determined. Leave the dish in the switched off oven for 10 minutes so that the sole fillet is soaked with juice.

Preparation of the sauce: carefully remove the fillet pieces to a separate dish, and transfer the onion-basil sauce formed in the pan to a saucepan and boil over low heat to a third of the volume. Pour the lemon juice into the hot sauce and add the butter.

Serve drizzled with sauce over boiled rice.

Sole with potatoes and tomatoes under cheese crust

Sea tongue (it takes a little longer - the vegetables should be well baked) can be immediately cooked with a side dish. The heat treatment time - about 45 minutes - will not affect the juiciness of the fish, since it will be baked with sour cream or mayonnaise.

Required products:

• 0.5 kg fillet of sole;
• 7 medium sized potato tubers;
• 3 large fleshy tomatoes;
• 1 large head of onion;
• 150 g of hard cheese;
• 100 g of mayonnaise (or fat sour cream);
• 2 tbsp. tablespoons of refined vegetable oil;
• salt to taste;
• a little black ground pepper;
• fresh dill.

Rinse the thawed fillet and cut into portions. Peel potatoes and onion and cut into 3 mm thick circles. Scald the tomatoes with boiling water, immerse them in ice water for a minute, remove the skin and cut into 5 mm circles so that they retain their shape during heat treatment. Grate the cheese on a medium grater.

Put in layers in a deep baking sheet, greased with oil: half the potatoes - salt to taste, all the onions and fillets - salt and sprinkle with pepper, the second half of the potatoes - a little more salt, tomatoes. Spread the mayonnaise evenly over the surface.

If you replace mayonnaise with sour cream, the dish will turn out with a slight sourness, which is very appropriate for fish. The taste will change drastically, but both options are delicious in their own way.

Bake in a preheated oven at 220°C for 45 minutes. Remove from the oven, sprinkle with cheese, turn up the temperature and return for 5 minutes until a golden cheese crust forms.

The sea tongue recipe in the oven with potatoes turns out to be similar to - it is good to serve hot, sprinkled with dill. In cold - you can eat it like a pie with sweet tea or take it with you on a picnic.