Baked sole recipe
Baked sole with potatoes is a classic dish of Mediterranean cuisine, ideal for those looking for a light, healthy and flavorful recipe. This preparation highlights the delicate flavor of the sole accompanied by potatoes that are slowly cooked in the oven, absorbing the juices of the fish and the aromas of garlic, white wine and lemon.
Ingredients (for 2 people):
– 2 clean soles, headless and skinned
– 3 medium potatoes
– 1 onion
– 3 cloves of garlic
– 1 lemon
– 100 ml of dry white wine
– Extra virgin olive oil
– Salt and black pepper to taste
Preparation:
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Preheat the oven to 200°c.
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Peel the potatoes and cut them into thin slices, about 3 mm thick.
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Cut the onion into julienne strips and the garlic cloves into thin slices.
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In a baking tray, place a base of olive oil and distribute the potatoes in an even layer. Add the onion and garlic on top. Season with salt and pepper and drizzle with a drizzle of oil.
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Bake this base for 20 minutes so that the potatoes are partially cooked before adding the fish. You can cover the tray with aluminum foil to prevent them from drying out.
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Meanwhile, clean the soles well and dry them with kitchen paper.
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After 20 minutes, remove the tray from the oven, place the soles on the potatoes, add salt, pepper and a few slices of lemon on top of each fish.
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Drench with white wine and a little more oil olive oil.
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Bake everything together for 15-18 minutes, depending on the size of the fish. The sole should be juicy and the potatoes tender and golden brown.
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When removing from the oven, sprinkle with chopped fresh parsley and serve immediately.
Receta de lenguado al horno con patatas
Tips:
– You can add some capers or black olives. If you prefer a more intense flavor, you can add a little fish stock along with the white wine.
– The sole can be replaced with another white fish such as sea bream or sea bass.
This dish is perfect for a light meal, accompanied by a fresh salad or steamed vegetables. The white wine and lemon enhance the flavor of the fish without masking it, and the potatoes act as a soft and tasty garnish that absorbs the juices from the baking. It is a simple, elegant and very easy to prepare recipe, ideal for both everyday use and for a special occasion.
