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.
The best seafood cuisine in Empordà
In the heart of Empordà, surrounded by landscapes of vineyards, rice fields, and Mediterranean air, lies a small gastronomic treasure that captivates the palate of all who discover it: the Triton seafood restaurant. With a menu based on fresh produce, authenticity, and a love of the sea, Triton has established itself as one of the essential destinations for lovers of seafood cuisine.
From the moment you enter the establishment, you breathe a welcoming and elegant atmosphere, but without losing the traditional essence of a true seafood restaurant. There are no secrets here: the fish and seafood arrive directly from the restaurant, selected daily with uncompromising quality standards. Palamós prawns, clams, crayfish, shrimp, razor clams… Everything arrives fresh and is treated with the respect that only those who know the product can give.
Triton’s menu combines classics of Catalan seafood cuisine with surprising, creative offerings, yet never loses its Mediterranean spirit. The suquet de peix with crustaceans and mollusks is a dish that speaks of roots and the sea, while the lobster rice soup is a feast of flavors and textures that will captivate you from the first bite. 
We can’t help but highlight our tapas and starters, perfect for starting a good meal: grilled mussels, razor clams with a touch of garlic and parsley, or homemade seafood croquettes that are pure delight. In addition, we have a carefully chosen selection of Empordà wines to pair with each dish, further enhancing the gastronomic experience.
But Triton isn’t just a place to eat well. It’s also a commitment to local cuisine, local produce, and sustainability. They work with local producers and follow a philosophy of respect for both the product and the customer. This commitment is evident in every detail: in the warm and attentive service, in the honest and generous cuisine, and in the passion they convey in each dish.
At Triton, we are committed to providing our guests with an exceptional culinary experience, where intimacy and convenience combine with delicious Mediterranean cuisine. We not only offer an exceptional Mediterranean culinary experience, but we also strive to make your visit comfortable and special. With our private dining room for 25 guests and the convenience of nearby parking, we hope your experience at Triton is memorable.
Whether you’re from the area or just visiting the Empordà, stopping at Triton Gualta is a must-do. It’s the ideal place for a gastronomic getaway, a special celebration, or simply to enjoy a good meal with a glass of wine and good company.
In short, if you’re looking for the best seafood cuisine in the Empordà, Triton Gualta is the answer. A tribute to the sea, the land, and well-prepared cuisine.
Baked hake with vegetables recipe
Ingredients (serves 4):
4 thick fillets of fresh salmon (or cod if you prefer a change)
2 medium zucchini
- 1 eggplant
- 1 red pepper
- 12 cherry tomatoes
- 2 cloves of minced garlic
- 1 teaspoon of fresh thyme
- 1 tablespoon of honey (optional, to balance the flavors)
- Extra virgin olive oil
- Sea salt and black pepper taste
- 1 lemon (zest and juice)
- 1/2 glass of white wine (optional)
- Toppers and black olives for garnish (optional)
Preparation:
- Preheat the oven to 200°C (with top and bottom heat).
- Prepare the vegetables:
- Cut the zucchini and eggplant into thin slices (~1 cm).
- Cut the red pepper into strips and halve the cherry tomatoes.
- Place the vegetables in a baking dish, drizzle with olive oil, salt, and sprinkle with the thyme. Bake for 15-20 minutes until tender but still appetizing.
- Season the fish:
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- Place the pike fillets on top of the vegetables (or on another tray if you prefer to separate them).
Drizzle with oil, salt, add the chopped garlic, lemon zest, and a splash of white wine (or lemon juice if not using wine).
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- Oven:
- Place the tray in the oven and bake for 10-12 minutes (depending on the thickness of the fish). The fish should be juicy and whitish.
- Solution:
- Remove from the oven, garnish with capers, olives, and a drizzle of honey (optional for contrast).
- Serve with a drizzle of raw olive oil and fresh parsley leaves.
Presentation:
- Place the vegetables as a base in a deep dish, top with the fish, and garnish with fresh herbs (dill or fennel). Serve with a creamy white jouve or toast with light aioli for an extra touch.
✧ Tip: For a more gourmet touch, add slices of Iberian ham or a balsamic vinegar reduction when serving.
