SOLE FOOD : Preparing a Black Sole Dish March 15, 2007 by free wheelan free wheelan Published Content: 156 Total Views: 189,297 Favorited By: 8 CPs Full Profile | Subscribe | Add to Favorites Recommend (10)Font SizeRead comments (2) Black Sole is a slightly meathy fish which can also be called Dover Sole. It has an excellent flavor and texture compared to other types of sole and is a little more expensive. Black sole is sold in portions; it can range from grey to dark brown in color and the underside is a creamy ivory color. You can but a fillet of fish and fold one half over the other just remember to season the fillets well before cooking. HOW TO COOK: Fry the fish in a pan with a light coating of flour to flavor and protect the fish from breaking up. Place it under the grill for a couple of minutes to finish cooking then saute some fresh prawns in a little garlic butter to serve. ---------------- Ingredients for Filet Of Sole Minute 4 filets of sole 1 onion 3 tablespoons butter 1/3 cup water Seasonings to taste [edit]Instructions Chop the onion very fine. Season highly with pepper and salt the filets of sole. Place the filets of sole flat in a buttered baking dish. Add the onion. Pour over them the water. Divide the butter in small pieces and place on top of filets of sole. Bake in hot oven for about 10 minutes and serve. ---------------------- Ingredients for Filets Of Sole With Bread Crumbs Recipe 8 filets of sole ½ cup bread crumbs ½ cup butter 1 lemon, juice only Flour Seasonings to taste [edit]Instructions Season the filets of sole and dredge with flour. Put the butter in a frying pan. When butter is foaming, cook filets of sole for about 4 minutes. Remove sole from frying pan and place on a platter. Put bread crumbs in the frying pan and let cook in the butter until slightly brown, stirring constantly. Add the lemon juice. Pour over the filets of sole. Then serve. --------------------- Ingredients for Filets Of Sole With Mushrooms And Bread Crumbs Recipe 8 filets of sole ½ pound mushrooms, washed, sliced ½ cup bread crumbs ½ cup water 1 lemon, juice only 3 tablespoons butter Seasonings to taste [edit]Instructions Put the filets of sole in a small buttered baking dish. Season. Sprinkle with the bread crumbs. Add mushrooms, water, butter and lemon juice. Bake in hot oven for about 10 minutes. Then serve. ---------------------- FILET OF SOLE (Bonne Femme) 1/2 lb. filet of sole 2 tbsp. butter 1 tbsp. vegetable oil 1 sm. can sliced mushrooms or 1/2 c. fresh mushrooms 1 tbsp. finely chopped shallots Lawry's salt 1 tsp. lemon juice 3/4 c. dry cooking wine Spray a baking dish with Pam. Arrange filet of sole on bottom of baking dish and sprinkle with a little Lawry's salt. In small saucepan melt butter and oil and add sliced mushrooms, stirring for about 2 minutes until slightly browned. Stir in finely chopped shallots, a little Lawry's salt and cook about 2 minutes, stirring constantly. Add lemon juice. Cover fish with mixture. Cover with 3/4 cup of dry cooking wine and just enough water to cover fish. Bake at 350 degrees for about 30 minutes until fish is tender when the fork touches it. ------------------------- FILET OF SOLE MEUNIERE 6 filets of sole Milk Seasoned flour Oil 3 tbsp. butter Lemon juice Parsley Divide sole down center and discard bones. Dip in milk and let stand for 15 minutes. Drain excess and dip in flour. Cook in hot oil until browned. Remove to heated dish. Add butter to skillet. When it starts to brown, add lemon juice and parsley and pour over filets. --------------------------------- FILET OF SOLE TAMARI 3 lbs. filet of sole 1 c. sesame seeds 4 tbsp. tamari 2 tbsp. mirin Roast the sesame seeds in a skillet over low heat, stirring frequently, until golden and fragrant. Place the sole in a baking dish and sprinkle the seeds evenly over the filets. Sprinkle with tamari and mirin. Bake in a preheated 350 degree oven for 8 to 10 minutes. Serve with cooked brown rice. --------------------------- FILET OF SOLE ITALIAN 1 lb. filet of sole 1 tbsp. oregano 1 tbsp. chopped parsley 1/4 c. olive oil Juice of lemon 1/2 c. bread crumbs 1/2 c. fresh or canned tomatoes 1/2 tsp. salt 1/4 tsp. pepper Blend thoroughly bread crumbs, oregano, parsley, salt and pepper. Roll fish in this mixture. Put half the oil in a baking dish and place breaded filets in dish. Spread tomatoes over fish and pour over balance of oil. Bake in 450 degree oven for 10 minutes. Serve hot with lemon juice. ------------------------------ FILET OF SOLE CAPRI 10 oz. sole filets 1 banana 2 tsp. white wine 2 tsp. lemon juice 2 tsp. water Flour Egg wash Oil Salt and pepper Chopped parsley Flour the sole and dip in egg wash. Saute sole in a good grade of oil. Slice banana lengthwise, dip in flour and egg wash, and saute with the sole. Season with salt and pepper to taste. Sprinkle lemon juice, wine, and water around the edges of the pan. Saute fish until it is done. Remove fish and banana and place on a warm platter. Heat pan juices and pour over the fish. Sprinkle with chopped parsley. ---------------------- FILET OF SOLE NORMANDE 1/2 c. dry vermouth 1/4 c. minced scallions 4 tbsp. butter 2-3 lb. fillet sole 3/4 c. crabmeat 3/4 c. sm. shrimp 3/4 c. sliced, sauteed mushrooms 1 c. cream 4-5 tbsp. flour 1 can cream of shrimp soup 1/2 c. grated Swiss cheese 1/4 c. each grated Parmesan & Swiss cheese Poach the fish in the dry vermouth, scallions and butter mixture (it should simmer for about 3 minutes, don't overcook). Transfer the sole to a buttered baking dish. Top with the crab, shrimp and mushrooms. To the liquid in the poaching pan, add the cream of shrimp soup and 1 cup cream mixed with the flour. Heat until thickened. Season with remaining cheese. Bake at 350 degrees for 25 to 30 minutes. May be refrigerated for hours ahead of cooking. ----------------------- FILET OF SOLE 2/3 - 1 lb. sole 1 tbsp. lemon juice 1/2 c. white wine 1 c. mushroom soup 1/4 c. milk Salt and pepper Combine all and pour over sole and bake 20 minutes at 350 degrees. Dust with paprika and brown under broiler. ------------- BAKED STUFFED FILET OF SOLE OR FLOUNDER 6-8 slices filet 1 sm. can shrimp, drained and finely chopped 1 egg 1 tsp. parsley 2 tsp. onion, minced Bread crumbs 1/2 c. dry white wine Juice of 1 lemon 3 tbsp. butter, melted Wash and clean filets. Rub each slice with lemon juice, salt, and pepper. Mix together shrimp, egg, parsley, onion, and enough bread crumbs and white wine to make a thick paste of spreading consistency. Spread each filet with the mixture. Roll up and place seam down in baking dish. Pour melted butter and remaining wine over all. Bake in covered dish at 350 degrees for 25 minutes. Remove cover, sprinkle with paprika and bake 5 minutes longer. ----------------------- FILET OF SOLE IN LEMON PARSLEY BUTTER 1/2 c. butter 2 tbsp. all-purpose flour 2 tbsp. fresh lemon juice 1 tsp. chopped parsley 1/4 tsp. salt 1/8 tsp. black pepper 1/8 tsp. celery seed 1 lb. sole fillets, fresh (or frozen & thawed) Place butter in a rectangular baking dish either 12 x 8 inches or 10 inches square. Microwave at high until melted, 45 seconds to 1 1/2 minutes. Blend in all remaining ingredients except the fish. Coat both sides of fish fillet with butter sauce. Arrange in baking dish and cover with waxed paper. Microwave at high until fish flakes easily with a fork, 5-6 minutes. ------------------------ FILET OF SOLE INDORATI 2 eggs 1/3 tsp. salt 1/3 tsp. black pepper 1/2 tsp. garlic powder 2 tbsp. fresh parsley, chopped 1 1/2 lb. fillet of sole 1 c. all purpose flour Corn oil Beat the eggs in a bowl; add salt, pepper, garlic, and parsley; mix well. Layer the fillet on a large piece of wax paper. Pour flour on a large, flat dish. Dip each fillet in egg mixture, then flour both sides. Pour oil in frying pan, enough to cover the bottom. Cook fish to golden brown on low-medium heat. Approximately 5-6 minutes each side. Remove and serve with potatoes and greens. Makes 4 servings. ------------------ ROLLED FILETS 2 lb. filets (sole or flounder) 1 tsp. salt Pepper to taste 1/2 lb. grated sharp cheddar 1 med. onion, chopped fine 1 egg, beaten 2 tbsp. water 3 slices bread crumbs 3/4 c. melted butter with dash of Tabasco Parsley and lemon for garnish Wipe each filet and season with salt and pepper. Sprinkle onion and cheese on each filet and roll up (jelly roll style); secure with a toothpick. Dip each roll in egg and water wash and roll in crumbs. Place in a greased baking pan. Pour melted butter over top and bake. When bake, broil a minute or two until crumbs brown. Serve with lemon and parsley. Bake at 400 degrees for 25-30 minutes. Broil 1-2 minutes. Easy. -------------- FILET OF FISH EN PAPILLOTE 4 fish fillets such as flounder or sole about 6-8 oz. each 1 lemon SAUCE: 3 lg. tomatoes, skinned, seeded & chopped finely 1/2 lb. mushrooms, sliced 1 tbsp. finely chopped shallots 3 tbsp. unsalted butter 2 tsp. all purpose flour 1/3 c. dry white wine or dry vermouth 1 c. half & half or light cream 2 tbsp. minced parsley 2 tbsp. finely chopped fresh basil Salt & pepper to taste Saute the shallots, mushrooms and tomatoes in the butter until soft. Add the flour and cook over medium heat for one or two minutes. Add the wine and cream and cook 4 to 5 minutes until mixture thickens. Add parsley and basil and salt and pepper to taste. Cut 4 pieces of parchment paper or foil 18" square. Brush the center of the parchment paper or foil with oil or melted butter. Place a couple of tablespoons of the sauce on the paper. Season the fish filet with salt and pepper and sprinkle with fresh lemon juice. Place the filet on top of the sauce and top the fish with another 2 tablespoons of the sauce. Seal the package so it is air tight. Place on a cookie sheet and bake in a preheated 375 degree oven for about 15 minutes. 4 servings. ----------------