Baked sole fish with baby leek

Dover sole is a species of flatfish that lives on the sandy or muddy seabed of the northern Atlantic and the Mediterranean Sea. The upper side is greyish-brown while the underside is white.

Dover sole is one of the most expensive fish available today but it remains one of the most popular. Baked sole fish is also one of the most delicious recipe that accent the mild, buttery, sweet flavour, and it is very easy to fillet.

Never overthink the preparation of Dover sole and you will be sure to keep the excellent flavour and texture. Today we are keeping it simple and will just oven bake the fish on a bed of baby leeks.

Also check our other fish recipes.

Baked sole fish with baby leek

Sole fish is delicious, with a unique taste and texture. It has a mild, buttery, sweet flavour, and it is very easy to fillet.

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Prep Time 1 hour hr

Cook Time 20 minutes mins

Total Time 1 hour hr 20 minutes mins

Course Fish & Seafood

Cuisine International, Mediterranean

Servings 2 people

Calories 292 kcal

EQUIPMENT (click pictures for details)

Fish filleting knife

Baking tins

Ingredients

 

MetricUS customary

 

1x2x3x

• 1 pc Dover sole 800 gr
• 30 gr butter
• 8 pcs baby leeks
• 100 ml fish stock
• 100 ml cream
• 6-7 pcs diced cherry tomatoes
• 1 pc chopped shallot
• 2 tbsp chopped fresh coriander

Instructions

 

• Clean, trim and fillet the Dover sole.
  
• Melt a knob of butter in a sauté pan and stir fry the baby leeks for 3-4 minutes before adding the fish stock. Cook the baby leeks with a lid until tender.
  
• Meanwhile, combine the cherry tomatoes, coriander and shallot to make a salsa and season with a little salt and pepper.
  
• Add the cream to the leeks and cook for another 3-4 minutes. Season to taste.
  
• Arrange the baby leek and the cream sauce onto a greased baking tin.
  
• Season the sole fillets with salt and pepper and fold in two.
  
• Place the sole fillets on top of the leek and generously top with the tomato salsa.
  
• Bake in the oven at 175°C for 15-20 minutes.
  

Notes

• The Dover sole can be replaced with brill, halibut or turbot; the technique for filleting the fish remains the same.
• If baby leeks are not available, use mushrooms. Parsley can replace the coriander.

Nutrition for 1 portion

Calories: 292kcalCarbohydrates: 3gProtein: 2gFat: 31gCholesterol: 69mgSodium: 322mgFiber: 1gSugar: 1gVitamin A: 1382IUVitamin C: 2mgCalcium: 55mgIron: 1mg

Keyword leek, sole fish

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