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    You are in: Home / Recipes / Fillet of Sole in an Oil Sauce Recipe
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    Fillet of Sole in an Oil Sauce

    Fillet of Sole in an Oil Sauce. Photo by *Pixie*

    1/1 Photo of Fillet of Sole in an Oil Sauce

    Total Time:

    Prep Time:

    Cook Time:

    30 mins

    10 mins

    20 mins

    William (Uncle Bill) Anatooskin's Note:

    A very easy to make fish recipe that goes very well with cooked spinach. I developed this for my wife over 25 years ago as she would not eat fish before. It is now a regular fish dish in our home.

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    Units: US | Metric


    1. 1
      In a glass jar, mix together lemon juice, olive oil, minced garlic and dried oregano; shake well until creamy.
    2. 2
      Divide sauce in half and set aside.
    3. 3
      Preheat oven to 400 F degrees.
    4. 4
      Rinse fillet of sole in cold water and pat dry with paper towelling.
    5. 5
      Sprinkle each side of fish with dried dill weed and black pepper.
    6. 6
      Place fish in a oven-proof casserole dish.
    7. 7
      Pour half of the creamy sauce mixture over fish.
    8. 8
      Bake in preheated 400 F oven for 10 minutes on each side or until fish is flaky (DO NOT OVERCOOK).
    9. 9
      In the meantime, in a cooking pot or large saucepan, bring 4 cups of water to boil.
    10. 10
      Add chopped spinach and cook for 2 minutes.
    11. 11
      Drain immediately and cover with cold water and some ice cubes to cool.
    12. 12
      Drain when cooled and pat spinach dry on paper towelling.
    13. 13
      Divide spinach equally on 4 serving plates.
    14. 14
      Place 1 piece of cooked fish on each plate.
    15. 15
      Pour remaining creamy mixture sauce over fish.
    16. 16
      Serve immediately.

    Ratings & Reviews:

    • on October 01, 2009


      Uncle Bill,gave this four and three quarters,not sure how to add the quarters.I will certainly do again.Many thanks for posting,a great way to avoid fat.Don Steele

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    • on March 02, 2009


      I cooked just the fish (w/out spinach) and it turned out nice and tasty. Very easy recipe.

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    • on July 16, 2008


      Needs more spinach than what the recipe calls for. Otherwise this is a simple and tasty meal that can be prepared in 30 minutes top.

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    Read All Reviews (8)


    Nutritional Facts for Fillet of Sole in an Oil Sauce

    Serving Size: 1 (499 g)

    Servings Per Recipe: 4

    Amount Per Serving
    % Daily Value
    Calories 415.2
    Calories from Fat 262
    Total Fat 29.2 g
    Saturated Fat 4.2 g
    Cholesterol 81.8 mg
    Sodium 169.0 mg
    Total Carbohydrate 5.2 g
    Dietary Fiber 1.0 g
    Sugars 0.9 g
    Protein 33.4 g

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