Fillet of Sole Recipes

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Parmesan sole fillets are delicious.  You can add chopped macadamia nuts to give it an added flair.  This dish is great served with fresh asparagus and rice.  This is a great recipe to prepare for a simple dinner.  It takes about 20 to 30 minutes from start to finish. The garlic fillet of sole is also great.  Both of these  recipes are an adaptation from a cookbook titled Quick Cuisine that was publish in the 1980’s.

Parmesan fillet of sole recipe:

2 eggs
¾ cup grated fresh Parmesan cheese
2 tablespoons all purpose flour
4 sole fillets (4 to 6 ounces each works well)
3 tablespoons salad oil
3 tablespoons butter or margarine
½ cup finely chopped roasted salted macadamia nuts (optional)
Parsley sprigs
Lemon wedges

1. Place a 10×15 inch rimmed baking pan in oven as it preheats to 425 degrees.
2. 2.  In a shallow pan, beat eggs until blended.  On wax paper, combine cheese and flour.  Rinse fish and pat dry.  Dip each fillet in egg to coat; drain then coat with cheese mixture.  Place fish in a single layer on wax paper.
3. Remove pan from oven; add oil and butter and swirl until butter is melted.  Lay a fillet in pan, turning to coat with butter-oil mixture.  Repeat with remaining fillets, arranging pieces slightly apart in pan.  Sprinkle with nuts. (optional)
4. Bake, uncovered, in a 425 degree oven until fish flakes when poked in the thickest part with a fork (7 to 10 minutes).  Transfer fish to a warm platter.  Garnish with parsley springs and lemon wedges.  Makes 4 servings.

Garlic fillet of sole recipe:


½ cup butter or margarine

¼ cup finely chopped garlic

1 pound sole fillets

Salt and pepper

1 egg

1 tablespoon water

2 tablespoons salad oil

Lemon wedges


  1. In a small frying pan, melt 3 tablespoons of the butter over medium low heat.  Add garlic and cook, stirring occasionally, until garlic just begins to turn golden (about 15 minutes).   Remove from heat and keep warm.

  2. Rinse fish and pat dry.  Season with salt and pepper to taste.  In a shallow pan, lightly beat egg and water.  In a wide frying pan, heat 1 tablespoon each of the butter and salad oil over medium heat until frothy.  Dip each fillet in egg mixture to coat; drain.  Arrange in pan; do not crowd.

  3. Cook, turning once, until fish flakes when poked in the thickest part with a fork (about 2 minutes total).  Lift out and place on a warm platter; keep warm.  Repeat until all fish is cooked, adding more butter and oil as needed.

  4.  Pour garlic sauce over fish and garnish with lemon.  Makes 3 or 4 servings.


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