Filet of Sole Recipes

Cheryl Cirelli
stuffed sole

Filet of sole is a simple cut of fish made from the side of any fish, typically from the soleidae family or other flatfish. These species have a flattened appearance, making them perfect for fish dishes requiring filets. In the United States, most filet of sole cuts are from either sole (hence the name), halibut, or flounder, depending on the particular market and the day's available catch. Filet of sole can be used in many recipes and can be prepared in various ways.

Stuffed Sole

Add extra flavor and texture to your fish with this simple-to-put-together stuffed sole recipe.

Ingredients

  • 2 tablespoons melted butter
  • 1 tablespoon fresh lemon juice
  • 1/2 lemon cut into slices
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 package frozen chopped broccoli, thawed and drained
  • 1 cup cooked white rice
  • 1 cup shredded cheese
  • 8 (4 ounce) sole filets

Instructions

  1. Preheat oven to 350 degrees.
  2. In a bowl, combine 1 tablespoon of the butter, the lemon juice, salt and pepper.
  3. In separate bowl, combine the broccoli, rice, cheese and half of the butter mixture.
  4. Begin by spooning 1/2 cup of the rice mixture onto each filet.
  5. Roll up and place fish seam side down in a greased baking dish.
  6. Pour remaining butter and butter mixture over each fish roll-up.
  7. Bake for 25 minutes or until fish flakes with a fork.
  8. Remove from oven and sprinkle with paprika and serve with lemon slices.

Fried Sole

Fried filet of sole is a favorite for many. Swap out the paprika for your favorite herbs and seasonings to change up the flavor.

Ingredients

fried sole
  • 2-3 fresh sole filets
  • 1 cup all-purpose flour
  • 1 cup milk
  • Salt to taste
  • 1 teaspoon sweet smoked paprika
  • 1 cup panko bread crumbs for coating
  • Oil for frying
  • 1 large lemon cut into wedges

Instructions

  1. In a bowl combine, milk, salt and paprika.
  2. In a separate bowl, add flour.
  3. In a third bowl, add the breadcrumbs.
  4. Begin by dipping each sole filet into the flour mixture, then the milk, and then the breadcrumbs.
  5. Make sure to have each filet coated with the breadcrumbs on all sides.
  6. Heat oil in a large skillet.
  7. Place sole filets in skillet and cook until golden brown. This should only take 2 minutes per side.
  8. Instead of frying, sole can also be baked at 350 degrees on a baking sheet for 20 minutes.
  9. Remove fish and allow to drain on a paper towel.
  10. Plate and garnish with fresh lemon wedges.

Fish Cooking Tips

When slicing filets, take care to slice down the sides of the fish lengthwise while avoiding all bones. For greater flavor, some recipes call for a marinade, though remember that thinner filets should marinate for a shorter period of time to avoid washing out the fish flavor with too strong of a seasoning. Garnish filet of sole dishes with sauces, lemon slices, or fresh herbs for healthy and attractive dishes.

Healthy Eating

Eating fish regularly is a healthy habit for all families. Enjoying simple recipes using filet of sole can be an easy way to get your family into the habit of eating more fish. Preparing fish dishes at home is much better for you than relying on preprocessed fish and can be an easy and delicious way to supplement a sinking menu.

Filet of Sole Recipes