Sole Fish – Cook to Impress the Crowd

Do you want to wow your loved ones and friends with a delicious fish dinner? Well, you’ve come to the right place, as famous Northwestern Istrian švoje will do the trick! You may know this delicate, yet flavorful seawater delicacy, as sole fish, endowed as one of the finest fruits of the Istrian water world. It is characterized with white, juicy meat and is a treasure trove of vitamins, minerals and proteins.

To guarantee crispy skin and succulent, flaky flesh every time, we’ve done some digging and present you three most amazing recipes with sole fish as a shining star of the dish!

Sole fillets with lemon and caper sauce

Rinse the sole fillets, season with salt, pepper and fry on a pre-heated hot pan with butter and extra virgin olive oil. Cook for 3 minutes and then gently flip the fish to the other side. Fry the fillets for 3 more minutes until they become golden-brown, firm and completely opaque. Now’s the time for you to set them aside and work on the delicious lemony caper sauce. Add the lemon juice and veggie stock to the remaining juices in the pan and let it reduce by half. Wrap it up with cooking cream, lemon zest and capers, a pinch of salt and white pepper. Let it bubble for a few minutes and voilà! Your amazing, flavor-packed dinner is done. Serve the fish with this zesty sauce and a side dish of boiled potatoes or crispy veggies shorty fried in olive oil or butter. To make it even more appetizing, decorate with chopped white pepper on top.

Oven-baked sole with tomatoes, olives and capers salad

Clean the sole, wash it and pat dry with kitchen paper. Cut a piece of baking paper or foil so you can completely wrap it. Fill the inside and outside of the fish with salt and pepper, sprinkle with extra virgin olive oil and put sage leaves inside of the fish, aromatizing it from within. Place the fish in the middle of baking paper, wrap it and tighten the ends with the kitchen jug. Place the fish packets on the pan and bake for 25-30 minutes in the oven heated to 220 °C. In the meantime, prepare the salad. Slice the cherry tomatoes in half. Put them in a deeper bowl, add garlic, sliced black and green olives, capers, fresh basil leaves, extra olive oil, lemon juice, salt and freshly ground pepper. Stir lightly and leave to set for at least one hour before serving. Remove the cooked fish from the piece of paper and serve with prepared salad. This yummy dish is perfect for those hot summer days when you don’t want to spend much time in the kitchen but still want to eat delicious food.

Crispy oven-baked lemon sole

Preheat oven to 175°C. Line a baking sheet with parchment paper and set the sole on top. Cover it with breadcrumbs previously mixed with parsley and finish off with lemon slices and chopped basil. Combine extra virgin olive oil, salt, pepper and paprika in a small bowl. Drizzle the olive oil mixture over the sole. Bake for 20-25 minutes. Serve warm with lemon wedges and a side dish of your choosing, like lightly steamed mangel, veggies or even baked potatoes if you’re craving a fulfilling, hearty meal.

And there you have it – three amazingly simple recipes, quick to make and even easier to enjoy. These speedy sole dishes are the perfect low-calorie, low-hassle weeknight meals or a special treat for busy weekends. Don’t forget to wash these dishes down with Istrian wines like Malvazija or Teran to finish them off like a true local. Bon Appétit!

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