Roasted Sole Fillets

May 13, 2023May 13, 20230 4

Roasted Sole Fillets: A Quick and Healthy Fish Dish

by The Chefin Seafood

Prep

10 min

Cook

10 min

Ready In

20 min

Level

Easy

Rating

Ingredients

	1 1/2 lbs sole or 1 1/2 lbs cod fish fillets
	2 tablespoons chopped fresh coriander or 2 tablespoons parsley
	2 tablespoons black bean garlic sauce or 2 tablespoons hoisin sauce
	2 cloves garlic , thinly sliced
	2 green onions , sliced

Nutrision Information

Servings Per Recipe

Calories

176

Sugar

Fat

Roasted Sole Fillets are a popular fish dish that can be served as a main course with steamed vegetables, rice, or potatoes. Sole fish is known for its delicate taste and firm texture, making it a versatile ingredient in many recipes. Garlic, green onion, and black bean garlic sauce or hoisin sauce are used in this recipe to enhance the flavor of the fish and make it more appetizing.

Instructions

1.	Preheat the oven to 450°F.
2.	Rinse the fish fillets and pat them dry with a paper towel. Place the fillets in a baking dish lined with parchment paper.
3.	In a small bowl, mix the coriander or parsley, black bean garlic sauce or hoisin sauce, garlic, and green onions. Spread the mixture evenly over the fillets.
4.	Roast in the oven for 8-10 minutes until the fish is cooked through and flakes easily with a fork.

PROS

Roasted Sole Fillets are a quick and healthy fish dish that can be prepared in minutes.
The garlic and green onion add a subtle flavor to the dish making it more interesting and appetizing.

Sole fish is a lean protein source, low in fat, and high in essential minerals and vitamins.

CONS

Sole fish fillets can be expensive compared to other fish varieties.

Sole fish have small bones, which can be difficult to remove.

Some people may not enjoy the flavor of black bean garlic sauce or hoisin sauce used in this recipe.

HEALTH & BENEFITS

Sole fish is low in saturated fat, a good source of protein, and rich in Omega-3 fatty acids that are essential for brain health and eye development.
The black bean garlic sauce used in this recipe is a fermented seasoning that is low-calorie and contains probiotics that aid in digestion and boost the immune system.