Herb-Infused Roasted Sole Fillets
This Herb-Infused Roasted Sole Fillets recipe is an exquisite way to enjoy the delicate flavors of sole or cod, paired with aromatic herbs and a savory sauce. Perfect for a light lunch or snack, this dish showcases fresh coriander and zesty garlic, enhancing the fish's natural taste. The quick roasting method ensures that the fillets remain tender and flaky, while the vibrant green onions add a refreshing crunch. Ideal for sharing with friends and family, this recipe is both healthy and satisfying!
4
Servings
120
Calories
5
Ingredients
Ingredients
Sole or Cod Fish Fillets
1.5 lbs (Fresh, skinless)
Fresh Coriander or Parsley
2 tablespoons (Chopped)
Black Bean Garlic Sauce or Hoisin Sauce
2 tablespoons (Ready to use)
Garlic
2 cloves (Thinly sliced)
Green Onions
2 (Sliced)
Instructions
1
Preheat your oven to 450°F (230°C) and line a rimmed baking sheet with aluminum foil. Lightly grease the foil to prevent sticking.
2
In a small bowl, mix together the chopped coriander (or parsley), black bean garlic sauce (or hoisin sauce), and thinly sliced garlic. Stir until well combined.
3
Arrange the fish fillets on the prepared baking sheet in a single layer. Drizzle or spoon the herb and sauce mixture evenly over the fillets, ensuring they are well coated.
4
Roast the fish in the preheated oven for 12 to 15 minutes, or until the fish flakes easily with a fork and is opaque throughout.
5
Remove from the oven and let cool for a minute. Serve the roasted sole fillets hot, garnished with sliced green onions for a touch of freshness.
Nutrition Information
2.5g
Fat
5g
Carbs
20g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Herb-Infused Roasted Sole Fillets?
It is an exquisite seafood dish featuring delicate sole or cod fillets roasted with aromatic herbs and a savory sauce.
What types of fish can be used in this recipe?
You can use either fresh, skinless sole or cod fish fillets.
How many servings does this recipe provide?
This recipe makes 4 servings.
What is the required oven temperature?
Preheat your oven to 450 degrees Fahrenheit (230 degrees Celsius).
How long should the fish roast?
The fish should roast for 12 to 15 minutes.
How many calories are in each serving?
Each serving contains approximately 120 calories.
What is the protein content per serving?
There are 20g of protein in each serving.
What can I substitute for fresh coriander?
Fresh parsley is a recommended substitute if coriander is unavailable.
What sauces are used for the coating?
You can use either Black Bean Garlic Sauce or Hoisin Sauce.
How should the garlic be prepared?
The garlic should be thinly sliced for this recipe.
How much fish is needed for this recipe?
The recipe requires 1.5 lbs of fish fillets.
What is the fat content per serving?
Each serving has 2.5g of fat.
What is used to garnish the dish?
The fillets are garnished with sliced green onions for a fresh touch.
How many carbohydrates are in a serving?
There are 5g of carbohydrates in each serving.
How do I prepare the baking sheet?
Line a rimmed baking sheet with aluminum foil and lightly grease it.
Is there an alternative to Black Bean Garlic Sauce?
Yes, Hoisin Sauce is a suitable alternative for the sauce mixture.
How many garlic cloves are used?
The recipe calls for 2 cloves of garlic.
How are the green onions prepared?
The green onions should be sliced before being used as a garnish.
Should the fish fillets be skinless?
Yes, the recipe specifies using fresh, skinless fish fillets.
How do I know when the fish is cooked?
The fish is ready when it is opaque throughout and flakes easily with a fork.
What is the texture of the finished fish?
The quick roasting method ensures the fillets remain tender and flaky.
What category does this recipe fall into?
It is categorized under Lunch/Snacks.
How should the fillets be arranged on the pan?
Arrange the fish fillets on the baking sheet in a single layer.
How many green onions are required?
The recipe uses 2 green onions.
How is the herb mixture prepared?
In a small bowl, mix chopped coriander, garlic sauce, and sliced garlic until well combined.
Does this dish contain any fiber?
The provided nutritional information indicates no significant fiber content.
Is this a quick meal to prepare?
Yes, with a roasting time of 12 to 15 minutes, it is considered a quick and easy seafood meal.
Should the dish be served hot or cold?
The roasted sole fillets should be served hot.
What type of baking sheet should I use?
A rimmed baking sheet is recommended for roasting the fish.
Is this recipe considered healthy?
Yes, it is described as a healthy and satisfying meal with fresh ingredients.