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baked sole fish

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
Cook Time 20 minutes
Total Time 1 hour 20 minutes
Course Fish & Seafood
Cuisine International, Mediterranean
Servings 2 people
Calories 292 kcal

EQUIPMENT (click pictures for details)

Ingredients
 
 

Instructions
 

  • Clean, trim and fillet the Dover sole.
    trim and clean sole fish
  • 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.
    frying baby leek
  • Meanwhile, combine the cherry tomatoes, coriander and shallot to make a salsa and season with a little salt and pepper.
    making salsa
  • Add the cream to the leeks and cook for another 3-4 minutes. Season to taste.
    add cream to leeks
  • 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.
    sole fillet on leek
  • Place the sole fillets on top of the leek and generously top with the tomato salsa.
    top sole fish with salsa
  • Bake in the oven at 175°C for 15-20 minutes.
    Baked sole fish

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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