Portuguese Filet of Sole

May 09, 2023May 9, 20230 1

Portuguese Filet of Sole: A Classic Seafood Recipe

by The Chefin Seafood

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

156

Sugar

Fat

Portuguese Filet of Sole is a classic fish dish with a tangy, flavorful sauce. It is a popular seafood recipe in Portugal, where fresh fish is abundant. The mild flavor of sole is enhanced by the lemon juice, parsley, and sherry in the sauce, making it a tasty, healthy meal that is perfect for any occasion. This recipe is simple to make and can be served with boiled potatoes and green beans to complete the meal.

Instructions

1.	Preheat the oven to 375°F (190°C).
2.	Rinse the sole fillets and pat them dry with paper towels.
3.	Pour the lemon juice over the fillets, then season with salt and pepper.
4.	Melt the butter in a saucepan. Add the sherry, soy sauce, and parsley, and cook for 3-4 minutes until the sauce thickens.
5.	Put the egg yolk in a small bowl, and gradually whisk in the sauce.
6.	Place the fillets in a shallow baking pan, and spoon the sauce over them.
7.	Bake for 15-20 minutes, until the fish is cooked through.

PROS

Portuguese Filet of Sole is easy to make, healthy, and delicious.
The delicate flavor of the fish pairs perfectly with the tangy sauce, a combination that will leave your taste buds wanting more.

CONS

Sole is not a cheap or easy-to-find fish, so this dish can be expensive to make.
Also, the fish bones can be a challenge to remove, especially if you’re not used to working with whole fish.

HEALTH & BENEFITS

Sole is a lean protein that is low in calories and high in vitamins and minerals. It is an excellent source of omega-3 fatty acids, which have been shown to reduce inflammation and improve heart health. The lemon juice in this recipe adds vitamin C, which is essential for a healthy immune system.

	8 sole fillets
	1 1/2 tablespoons lemon juice
	2 tablespoons butter
	1/4 cup dry sherry
	1 teaspoon soy sauce
	2 sprigs parsley , minced
	1 egg yolk