Like halibut, sole is a mild-tasting flat fish that’s high in protein and low in fat. But, unlike halibut, it’s very economical and doesn’t have the over-fishing issues so it gets a thumbs up from Seafood Watch and the MSC. And, it’s readily available in the freezer section of almost all grocery stores.
Seafood School Lesson #11: Sole is economical, sustainable and easy to cook
One of my favorite ways to cook sole is with spinach, aka Sole Florentine. But, a local chef turned me on to this recipe and now I’m hooked. Mediterranean-style fish baked in parchment paper … guaranteed to make the kitchen smell so lovely, even the neighbors will want to join you for dinner–which could be a good thing, or not 😉
Fish en Papillote
4 – 6oz fish fillets
4 Tbsp capers
1 cup olives, mixed and pitted
1 cup grape tomatoes, halved
4 garlic cloves
4 lemon slices
2-3 Tbsp olive oil
10-12 fresh thyme springs (or other herbs)
1/2 cup white wine (or use vegetable broth)
Salt and pepper to taste
Parchment bags, 1 per serving
Heat oven to 400 degrees. Season fish with salt and pepper, place one fillet into a bag with a slice of lemon and herbs.
Saute capers, olives, tomatoes, garlic in olive oil and deglaze with wine (or broth). Evenly distribute into bags, and place on oven-safe dish. Bake at 400 degrees, 10-12 minutes. Serve with whatever floats your boat ; )
Note, Chef Ryan Nelson from Late Harvest Kitchen originally designed the recipe to serve two, but I increased the portions to four. And once you make it, you’ll love the ease of cooking with parchment bags so next time, don’t be afraid to take out things you don’t like and add more of what you do.
Coming up NEXT on the blog … all about scallops—stay tuned as I continue to post daily lessons over the next few weeks where you’ll learn about a variety of seafood and some great cooking methods that will turn you into a seafood wizard-chef in no time. Want more from The Midwest Mermaid (yes, that’s me)? Be sure to follow along here, and on Instagram for all the latest in seafood news and chews | @shaunanosler
DISCLAIMER: I’m a writer and an editor. And I try my best to make sure every post is articulate and free from errors. However, being that I edit my own work—and it’s next to impossible to properly edit your own work—I admit, occasionally there may be an error or two I miss. But doing so doesn’t make me an idiot so don’t be mean. Just smile, pat yourself on the back for finding an error and be glad you’re not the only one who makes mistakes sometimes … yes, even mermaids slip up every now and then. xoxox