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Sole
Recipe From The Mediterranean
Sole
Recipe With Tomatoes, Onions, Garlic, Capers, Olives, Basil &
Lemon
This
sole recipe
cannot be beaten for flavor and looks absolutely stunning.
The fillets are grilled and served with a light, healthy and delicious
tomato sauce that has all the taste of the Mediterranean.
It is a really quick and easy dish that you will want to make again and
again.
We usually serve it with our baked
potato recipe and a fresh green vegetable or a crisp dressed
salad.
Why not include this in your own Mediterranean
Diet it's healthy and
full of goodness.
Eat well - feel full and satisfied and lose those excess pounds without
undue effort.
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Sole
Recipe Ingredients for Four People
For
the sauce:
1lb/1/2 kilo ripe tomatoes roughly chopped or
16oz can whole
plum tomatoes
1
good tablespoon olive oil
1 medium onion, chopped finely
2 cloves garlic, bashed
Juice and zest of 1/2 lemon
1
pint/450ml strong vegetable stock
1 tablespoon tomato purèe
1 bay leaf
Salt and freshly ground black pepper
1 bunch of fresh basil roughly chopped, or 1
heaped teaspoon
dried
1 tablespoon capers
About 10 black olives, halved and pitted
For
the sole:
Allow about 6 oz/175g sole fillet per
person
Salt
and ground black pepper to taste
Extra virgin olive oil for greasing the foil
and grilling the fish
This
recipe can really be used for any fish fillets.....we've made it with
hake, snapper, tilapia, any good fresh fish fillet is fine.
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Wash the fish fillets under the
tap and dry off
with kitchen paper.
Put to one side until you have cooked the
sauce.
Fry the onion in the olive oil over medium heat
until softened and then turn down the heat and add the garlic.
Cook for 3-4 minutes stirring well.
Add the fresh tomatoes - or open the can and
pour in the juice, then roughly chop the tomatoes in the tin with a
sharp knife, and pour into the pan.
Add all of the other ingredients except for the
basil, capers and olives.
Allow to simmer for about 20 minutes, stirring
occasionally.
Remove the bay leaf and discard, add the basil.
Blend the tomato sauce with a stick blender, or
any type of food processor until not quite smooth. It's better for the
sauce to retain some texture.
Add the olives and capers and put to one side.
Place enough well greased foil on to your grill
pan to accommodate the fish fillets.
Arrange the fillets evenly on the foil, season
with salt and ground black pepper. Drizzle a little olive oil over them.
Place under a pre heated hot grill for about 5
minutes....depending on the thickness. Rule of thumb is 10 minutes per
inch of thickness.
Insert a cocktail stick into the centre of the
thickest fillet. If there is no resistance the fish is cooked....if
not, cook for a little longer and test again.
Re heat the sauce gently, bring it to just
under the boil.
Arrange the fillets evenly between 4 warm
plates.
Top with the sauce and serve immediately.
Yummy!!
This also goes really well with our brown rice recipe.
Eat
this and other great food, relaxing under the sun, with us in Spain. We
have Special Offers on our
Spanish Cooking Breaks site for single people, couples and groups. No
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New! Comments
Have your say about what you just read! Leave me a comment or ask a culinary question in the box below.
This
sole recipe
cannot be beaten for flavor and looks absolutely stunning.
New!
We're proud to announce our: 
New! Comments
Have your say about what you just read! Leave me a comment or ask a culinary question in the box below.