Baked Sole Mexicana

Jun 05, 2023June 5, 20230 4
Baked Sole Mexicana for a Spicy and Flavorful Meal
in Seafood

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

6 ounces sole or 6 ounces flounder fillets , patted dry
1 lime , juice of
1 teaspoon salt
1/2 teaspoon pepper
2 tablespoons olive oil
1 medium onion , minced
3 garlic cloves , minced
1 can peeled tomatoes , drained and chopped
1 bay leaf
1/2 teaspoon dried marjoram
3 fresh jalapeno peppers , seeded and minced
1/4 cup chopped fresh parsley

Nutrision Information

Servings Per Recipe
2
Calories
262
Sugar
5g
Fat
16g
Baked Sole Mexicana is a flavorful and spicy seafood dish that is perfect for those who are looking to add some Mexican flare to their dinner menu. The dish features fillets of sole or flounder that are smothered in a tomato and pepper sauce and baked to perfection. The use of garlic, jalapeno peppers, and marjoram gives the dish a kick of heat and flavor that is sure to satisfy any seafood lover. This dish is also incredibly easy to make and can be prepared in just a few simple steps.

Instructions

1.Preheat the oven to 375 degrees F.
2.Place the sole or flounder fillets in a large rectangular glass baking dish.
3.Sprinkle the lime juice, salt, and pepper over the fish.
4.Heat the olive oil in a large skillet over medium-high heat.
5.Add the minced onion and garlic and sauté until translucent, about 3 minutes.
6.Add the chopped peeled tomatoes, bay leaf, marjoram, and jalapeno peppers to the skillet. Cook for about 5 minutes, or until the sauce is slightly thickened.
7.Pour the tomato and pepper sauce over the fish in the baking dish.
8.Bake the fish for 25-30 minutes, or until it is cooked through and flakes easily with a fork.
9.Sprinkle the chopped fresh parsley over the top of the fish and serve hot.

PROS

Baked Sole Mexicana is a flavorful and spicy seafood dish that is easy to make and perfect for a quick weeknight meal.

It is also low in calories and high in protein, making it a healthy and satisfying option for those watching their weight.

CONS

The dish is quite spicy due to the use of jalapeno peppers, so it may not be suitable for those who are sensitive to spice.

Also, some people may not enjoy the texture of the fish, especially if it is overcooked.

HEALTH & BENEFITS

Sole is low in calories and fat, but high in protein, making it a great option for those looking to maintain a healthy diet.
The dish is also packed with vitamins and minerals, including vitamin C, potassium, and iron, which help boost the immune system and promote healthy digestion.

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