Easy Baked Sole

Ingredients:

• 4 tbsp. unsalted butter
• 1 tsp. minced garlic
• 1 tomato, peeled, seeded, and chopped
• 2 tbsp. freshly grated Parmesan cheese
• 2 tbsp. chopped fresh basil, or 1 tbsp. chopped fresh sweet marjoram or parsley
• 1 1/2 -2 lbs. sole filets

Makes 4 Servings

1. Preheat oven to 375 F.
2. Heat 3 tablespoons of the butter in a small saucepan until it is bubbling. Add the garlic and tomato and cook for 30 seconds, stirring. Do not let the garlic brown. Turn off the heat and stir in the cheese and herbs.
3. Lay the sole filets out on the counter and spread half of each fillet with the butter cheese mixture. Fold over the other half of the fillet, as if you were folding a piece of paper. A little butter may leak out of the sides of the fish, but that's okay.
4. Place the fillets in a buttered baking dish. Dot with remaining 1 tablespoon butter. bake for 12-15 minutes. If you wish, before serving, pour the pan juices into a nonreactive saucepan and boil them down to make a sauce.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the Legal Sea Foods Cookbook. The folks at Legal Sea Foods certainly know how to cook elegant seafood dishes. You can make this dinner any night of the week when you have a limited time to make dinner. It's a nice meal that's both elegant and tasty. I highly recommend adding a touch of sauce on top of the fish and serve a side of rice and vegetables alongside the fish to make the elegant meal complete.

Sole Stuffed with Crabmeat

Ingredients:

• 3 tbsp. unsalted butter
• 2 tbsp. chopped scallions, white parts only
• 1 celery stalk, stringed & finely chopped
• 1/2 cup chopped mushrooms
• 8 oz. fresh crabmeat picked over for shells and cartilage
• 3 tbsp. mayonnaise
• 1/2 tsp. dry mustard
• salt
• freshly ground black pepper
• 3 tbsp. fresh lemon juice
• 2 lbs. sole filets
• chopped fresh parsley

Makes 4 Servings

1. Preheat oven to 375 F. Heat 2 tablespoons of the butter in a large skillet. Add the scallions and celery. Cook them over medium heat for about 2 minutes, stirring frequently. Add the mushrooms and cook another 2 minutes, or until mushrooms are cooked through and have exuded their juices. Remove from the heat and set aside.
2. Stir together the crabmeat, mayonnaise, dry mustard, salt and about 1 teaspoon of the lemon juice. Place the sole fillets on a clean counter. Spread the crabmeat mixture over half of each piece of sole, then score a line where you plan to fold over the other half. Do not cut all the way through the fish. Then, fold it over. You will have the equivalent of a hinged sandwich of sole with the crabmeat in the center.
3. Place the fillets in a buttered baking dish, and dot with remaining butter. Pour the remaining lemon juice over the fish. Bake for 15-20 minutes, or until the fish are cooked through. Sprinkle with parsley before serving.

WW POINTS VALUE: Who knows?

 

Note: This recipe appears in the Legal Sea Foods Cookbook. You can enjoy elegant restaurant dining at home. Sole has no flavor so adding flavorful ingredients makes this dish delicious. Sole stuffed with crab is absolutely delicious. I highly recommend adding minced garlic and maybe some dried bread crumbs to the crab mixture for more texture and flavor. I highly recommend  serving potatoes or steamed vegetables with this dish to make it complete.

Seafood-Stuffed Sole

Ingredients:

Stuffed Sole:

• 1 tsp. extra-virgin olive oil
• 2 garlic cloves, minced
• 1/2 cup chopped fennel
• 4 scallions, chopped
• 2 tbsp. chopped fresh parsley
• 1 1/2 tsp. basil
• 3 tbsp. chopped shallots
• 8 oz. large shrimp, peeled, deveined, and sliced into thirds
• 4 oz. bay scallops
• 1 cup whole wheat bread crumbs
• 1 egg, beaten
• 1 tbsp. lemon juice
• freshly ground black pepper
• 4 (6 oz.) sole fillets
• 1 cup dry white wine

Saffron Sauce:

• 1 tsp. extra-virgin olive oil
• 1 garlic clove. minced
• 1/8 tsp. saffron threads, crushed
• 2 tbsp. hot water
• 1/2 tsp. Dijon mustard
• 1/2 tsp. capers, rinsed and drained
• 1 tbsp. fat-free sour cream
• salt
• freshly ground black pepper
• 1 tbsp. chopped fresh parsley

Makes 4 Servings

1. To make the sole: Preheat the oven to 400 F.
2. Heat the oil in a large skillet over medium heat. Add the garlic, fennel, scallions, parsley, basil, and 2 tablespoons of the shallots. Cook for 4 minutes, or until the fennel is just tender. Add the shrimp and scallops and cook  for 2 minutes or until the shrimp and scallops are opaque and cooked through.
3. Remove the mixture to a bowl and stir in the bread crumbs, egg, and lemon juice. Season with the pepper.
4.  Place the sole, skin side up, on a work surface. Divide the stuffing into 4 equal portions. Slightly mound the stuffing in the center of each fillet and roll up the fillets jelly-roll style.
5. Coat a 1-quart baking dish with cooking spray. Sprinkle the dish with the remaining  1 tablespoon shallots and place the fillets, seam sides down, on top of the shallots. Pour the wine around the fillets. Cover with a piece of waxed paper.
6. Bakes for 15 minutes, or until the fish is opaque and flakes easily. Remove from baking dish and keep warm on a covered serving platter. Reserve the cooking liquid.
7. To make the saffron sauce: Heat the oil in a skillet over medium heat. Add the garlic and cook for 1 minute. In a cup, mix the saffron with the water and add to the skillet. Stir in the mustard, capers, and the reserved fish-cooking liquid. Cook until the liquid is reduced to about 2/3 cup. Remove from the heat and whisk in the sour cream. Season with salt and pepper. Spoon the sauce over the fillets and sprinkle with the parsley, if using.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. This is what I call elegant dining and you can enjoy this dish at home. Don't be intimidated by the number of ingredients by this dish. This elegant dish is very easy to prepare and can easily be made in advance. The recipe calls for scallops and shrimp but you can substitute crab meat and the sole will still be delicious. I highly recommend making an extra batch of sauce to pour over the sole and the vegetables you plan to serve with the sole. I highly recommend serving this restaurant quality meal to family and friends because it's flavorful and elegant.

Sole a la Menuiere

Ingredients:

• 1/2 cup chickpea flour
• 4 (6 oz.) sole fillets
• 1/2 tsp. salt
• 4 tsp. extra-virgin olive oil
• 3 tbsp. fresh lemon juice
• 2 tsp. capers, drained & rinsed
• 2 tsp. cold trans-fat-free margarine
• 1/4 cup whole parsley

Makes 4 Servings

1. Place the chickpea flour in a pie plate or shallow bowl. Sprinkle the fillets with the salt. Dredge the fillets in the flour, shaking off excess.
2. In a large skillet, heat 2 teaspoons of the oil over medium-high heat. Add 2 fillets to the skillet and cook until crisp, browned, and cooked through, about 1 minute per side. Transfer to a platter and keep warm. Repeat with the remaining 2 teaspoons oil and remaining fish.
3. To the same skillet, add the lemon juice, capers, and 2 tablespoons water. Cook for 30 seconds, scraping up any browned bits that cling to the bottom of the pan. Remove the pan from the heat and swirl in the margarine.
4. Transfer a fillet to each of 4 plates, sprinkle with the parsley leaves, and spoon 1 tablespoon sauce over each.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Who says fast food can't be elegant and good for you? Meunire means 'miller's wife' in French and it refers to a rustic style of cooking when fish fillets are drench in flour and then browned in butter. Chickpea flour is use in this recipe but you can use whole wheat flour in this recipe and the fish will still be tasty. This was my first time cooking sole and it was a success. It was a little messy but it tasted delicious. This dish tastes just as good as what you would order at a restaurant. You could easily make this any night of the week for family and friends and everyone would be happy.

Oven "Fried" Fish Sticks

Ingredients:

• 1 lb. skinless mild-flavored white fish filets, such as sole or perch
• 2 tbsp. skim or 1 % milk
• 1 large egg
• 1/3 cup whole-wheat cracker crumbs (1 oz.)
• 1/4 cup grated Parmesan cheese
• 1/4 tsp. garlic powder
• 1/4 tsp. paprika

Makes 4 Servings

1. Heat the oven to 400 F. Lightly coat a baking dish with cooking spray.
2. Cut the fillets into lengthwise strips, about 1 inch wide.
3. In a medium bowl, whisk together the milk and egg. In a shallow bowl or pie plate, combine the cracker crumbs, Parmesan, garlic powder, and paprika. Add the fish strips to the egg mixture, turning to coat. Transfer the strips to the bowl with the crumb mixture, again turning to coat.
4. Arrange the fish on the baking sheet. Bake for 10 minutes, or until the fish just flakes when tested with a fork. Serve hot.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick & Easy Cookbook. You can have your "fish & chips" and eat them too. Fish sticks are usually high in fat and greasy too. These fish sticks are oven baked and filled with flavor with very simple ingredients. If you don't have whole wheat cracker crumbs, whole wheat bread crumbs will work just as fine and the fish sticks will be just as delicious. You can use sole, perch, cod, halibut and any other white fish in this recipe and the fish sticks will still melt in your mouth. I highly recommend having aioli or homemade tartar sauce on the side if you want to add a little more flavor to your fish sticks.



Bombay Style Sole or Chicken

Ingredients:

• 1 cup fat-free plain yogurt
• 1 tsp ground curry
• 1 tsp ground cardamom
• 1 tsp ground paprika
• 1 tsp dried cilantro
• 1 1/2 lbs. fillet of sole or boneless skinless chicken breasts
• salt
• freshly ground pepper

Makes 4 Servings

1.  In a blender or food processor, combine the yogurt, curry powder, cardamom, paprika and cilantro. Process to blend.
2. Place the sole or chicken in a rectangular baking dish. Cover with the yogurt mixture. Cover and refrigerate for 2 to 3 hours, turning the fillets  about every 30 minutes.
3. Preheat the oven to 350 F. Cook the sole for 10 minutes, or until it flakes easily. Season with the salt and pepper. If you're cooking with chicken, increase the cooking time to 20 minutes and then season the chicken with salt and pepper.

WW POINTS VALUE: 3 pts

 

Note: This recipe appear in the South Beach Diet Cookbook. I have tried this recipe with both sole and Chicken and both recipes were quite hot and spicy. Indian food is known to be spicy and can clear your sinuses and it's quite tasty. I didn't like sole because it was to thin but I did like the Bombay flavors with the chicken. I wouldn't cook this recipe on a regular basis because the flavors are hot.

Sole in Lemon Caper Butter

Ingredients:

• 2 lbs sole filets or whole sole
• Unbleached all-purposed flour
• Grapeseed oil
• 3 tbsp butter or margarine
• 1/2-1 tsp minced garlic
• 3 tbsp fresh lemon juice
• 2 tbsp capers
• 1-2 tbsp minced fresh parsley or 2 tsp chopped fresh tarragon or marjoram

Makes 4 Servings

1. Dip the sole fillets in the flour. Pour the grapeseed oil into a heavy nonreactive skillet to a depth of about 1/4  of an inch. Heat the oil until very hot. Add the fillets and saute for about 2-3 minutes on each side, or until browned and cooked through. Watch carefully and turn the heat down if necessary. You want the fillets to brown, not burn.
2. Remove the fish to a platter. Wipe out the pan, add the butter, and turn the heat to medium-high. Add the garlic, stir for 30 seconds, then pout in the lemon juice and capers. Immediately pour around the sole on the platter. Sprinkle the sole with herbs.

 

WW POINTS VALUE: Who knows?

 

Note: This recipe  appears in the New Legal Seafood Cookbook. I was in the mood for fish but not in the mood to make the dish complicated. You can use any white fish with this recipe and it will tasted delicious. The butter will go well with a side of green vegetables and rice.