Baked Sole Cornwall

May 08, 2023May 8, 20230 1
Baked Sole Cornwall, a simple yet delicious seafood delight
in Seafood

Prep

15 min

Cook

30 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 small sole , filets about 1 pound total weight , cleaned and scaled
salt
fresh ground pepper
1 tablespoon sunflower oil
4 onions
4 tomatoes
3 sprigs fresh parsley
1 tablespoon water
1 dash lemon juice

Nutrision Information

Servings Per Recipe
4
Calories
178
Sugar
4g
Fat
6g
Baked Sole Cornwall is a classic British dish that is simple yet delicious. It is usually served with boiled potatoes and green vegetables like broccoli or asparagus for a complete meal. The fish is baked in a tomato sauce that is flavored with onions, parsley, and lemon juice, giving it a tangy and savory taste that will leave you wanting more. This dish is perfect for seafood lovers who want to try something new and easy to prepare for a weekday dinner.

Instructions

1.Preheat the oven to 350°F.
2.Season the fish fillets with salt and freshly ground pepper.
3.Heat the sunflower oil in a pan over medium heat.
4.Add the sliced onions and sauté for about 5 minutes until translucent.
5.Add the chopped tomatoes and continue to cook for another 2-3 minutes.
6.Add the parsley, water, and lemon juice and stir to combine.
7.Place the fish fillets in a baking dish and pour the tomato mixture over the top.
8.Bake in the preheated oven for 20-25 minutes, or until the fish is cooked through.

PROS

Baked Sole Cornwall is a healthy and delicious seafood dish that is easy to prepare.

It is a good source of protein and omega-3 fatty acids that are good for heart health.

CONS

The recipe calls for the use of sunflower oil, which is high in omega-6 fatty acids that can be pro-inflammatory when consumed in excess.

Also, fish can contain mercury and other toxins, which may be harmful if consumed in large amounts.

HEALTH & BENEFITS

This dish is a good source of lean protein and omega-3 fatty acids, which have been linked to reducing the risk of heart disease and inflammation. Omega-3 fatty acids are also important for brain health and function.
Tomatoes contain lycopene, a powerful antioxidant that may reduce the risk of cancer and other chronic diseases.

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