How to cook sole: 10 recipes for the whole family

Sole tongue is considered a delicacy, as it is distinguished by soft, tender meat and the absence of bones.
Often this expensive fish is replaced with pangasius, a cheaper river analogue. Simple recipes with seafood will help diversify your everyday menu or surprise guests at any celebration. What version of cooking sole do you use?

Battered 45%, 148 votes
148 votes 45%
148 votes - 45% of all votes
Frying 24%, 79 votes
79 votes 24%
79 votes - 24% of all votes
Extinguishing 17%, 57 votes
57 votes 17%
Read also: Fish cutlets made from minced pike perch - simple and tasty recipes for juicy cutlets
57 votes - 17% of all votes
For a couple 12%, 38 votes
38 votes 12%
38 votes - 12% of all votes
Soups 1%, 4 votes
4 votes 1%
4 votes - 1% of all votes

Total votes: 326

16.09.2019

Battered 45%, 148 votes
148 votes 45%
148 votes - 45% of all votes
Frying 24%, 79 votes
79 votes 24%
79 votes - 24% of all votes
Extinguishing 17%, 57 votes
57 votes 17%
57 votes - 17% of all votes
For a couple 12%, 38 votes
38 votes 12%
38 votes - 12% of all votes
Soups 1%, 4 votes
4 votes 1%
Read also: How to store balyk: fish and meat
4 votes - 1% of all votes

Total votes: 326

16.09.2019

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Stuffed sole

Ingredients

Servings: –+1

Sea sole fillet 500g
Chicken eggs 3pcs
Medium onion 1 piece
Hard cheese 100g
Table vinegar 5g
Water 500ml
Vegetable oil for frying
Salt and pepper to taste

Steps

55 min.Print

First the marinade is prepared. A teaspoon of vinegar and salt is added to the water. Then the sole is placed there and left for 20 minutes.
Next, the filling is prepared for stuffing. To do this, the onion is chopped and fried. The cheese is grated on a fine grater. Next, raw and finely chopped boiled eggs are added to the filling. Then all components are mixed.
The resulting mass is carefully distributed over the surface of the fish. The filling is topped with the second fillet and sprinkled with grated cheese. The baking sheet is covered with foil and sent to the oven, where it first needs to be cooked for 10 minutes at a temperature of 250 degrees. Then the indicators decrease to 180-200 degrees. Cook for another 15 minutes
Read also: How to cook pike in the oven - fast, simple and tasty

How to cook sole fillet in sour cream batter

about recipes for frying tongue in batter , since they are visible and invisible. Here I offer two options - with mayonnaise and sour cream.

You will need:

Sea sole – 500 gr.
Sour cream – 3 large spoons.
Eggs – 2 pcs.
Salt - to taste.

Step by step recipe:

Thaw the fillet, rinse, and be sure to pat dry with a paper towel.

Cut into small slices, approximately 2-3 centimeters wide.

Salt, pepper, stir, distributing the seasonings among the pieces.

Break the eggs into a bowl, add the required amount of sour cream, and add a little salt to the batter. Whisk the mixture well.

Add flour, stir the batter again.

The dough will be quite liquid, flowing freely from the whisk.

Since the sea fish pieces are small, we will not dip them one by one. Dip the tongue blanks into the batter and stir. Try to completely drown the fish in the dough.

Heat oil in a frying pan. Pour generously so that the bottom is completely covered. Place the sole fillet. Fry for 3-4 minutes on the underside. Turn the heat to full for the first couple of minutes, then cook on medium heat.

Turn over and continue frying the fish over moderate heat for the same amount of time. At the end, if the fish is still damp inside, but a crispy crust has already appeared, cover the pan with a lid and reduce the heat to low.

I advise you to first place the finished dish on a paper towel so that excess fat can be absorbed, ridding the fish of excess calories. Then place it beautifully on a plate and bring it to the table.

"Girls' Gatherings"

For the original sole dish you will need:

Pangasius – 250-350 g;
Red caviar – 25-30 g;
Unsweetened yogurt – 30-40 g;
Seasonings to taste;
Vegetable oil;
Greens – 30-50 g;
Lemon juice;
Garlic clove;
Tomato and potato - 1 small piece each.

The fillet is beaten, sprinkled with lemon juice, sprinkled with salt and spices. Next, a basket is formed from the tomato. The pulp is scooped out with a spoon and sent to a blender, where yogurt, salt and garlic are added. The result is a light sauce that will fill the tomato baskets. The workpiece is sprinkled with herbs and sent to the refrigerator.

The potatoes are placed in a deep plate, covered with a lid and placed in the microwave at maximum power for 8-10 minutes. Next, another sauce is prepared. To do this, mix melted butter, lemon juice, caviar, and a boiled egg, which is first grated on a fine grater.

The fish is dredged in flour and fried on both sides. Place fillet, tomato basket and baked potatoes on a plate. All components are poured with sauce.

You can use fresh herbs and caviar as decoration.

Delicious recipes from sole

Since the meat of this type of fish is a real delicacy, the dishes made from it are truly special.

Casserole with sole

We will need the following ingredients:

fillet;
small potatoes;
spices;
salt;
carrot;
onion;
Cherry tomatoes;
milk;
lemon juice;
greenery;
chicken egg;
sunflower oil.

First, let's boil the potatoes. While it is cooking, we advise you to rub the fish with spices and salt. Afterwards, peel the potatoes and cut them into small round pieces, sprinkling with oil and adding a little salt.

Grate the carrots and chop the onions and fry them in a frying pan for 5 minutes until golden brown. Now put the potatoes on a baking dish, pour onions and carrots on top. The next layer is the fillet, previously sprayed with lemon juice.

Finally, add another layer of potatoes and pour the egg and milk mixture over the dish. The dish is prepared for 20 minutes at a temperature of 180 degrees.

Sea sole in creamy orange-garlic sauce

For this very original and incredibly tasty dish we will need:

fillet;
cream – 200 ml;
hard cheese;
orange;
vegetable oil and butter;
spices and salt;
garlic.

First, salt and rub the fillet with spices and salt. Place it in a baking dish. Now you need to make the sauce. To do this, squeeze out the orange juice and mix it with cream, grate the cheese into it and squeeze out the garlic.

Pour it into the fish and place pieces of unmelted butter on top. Place the dish in the oven for half an hour, and sprinkle with herbs before serving.

Sea sole with delicious side dish

For cooking we will need:

fillet;
onion;
potato;
salt and spices;
lemon juice;
cream;
hard cheese;
dill.

Place the fillet on a baking dish, sprinkle with lemon juice, pepper and salt. Chop the onion and fry it until golden brown. Then we put it on the fish. We do the same with potatoes - you can cut them into cubes, or into strips.

Now grate half the cheese and put it in a frying pan and bring to a boil. Pour the resulting sauce into the mold, sprinkle with the remaining cheese and place in the oven for 30-40 minutes.

Sea sole in corn sauce

We will need the following ingredients:

fillet;
mushrooms - it is best to use champignons (about 200 grams);
a jar of canned corn;
green bean;
onion;
vegetable oil;
greenery;
salt and spices.

Rub the fish with salt and spices. Chop the onion and fry until golden brown. Then we throw it in the blender, pour the corn in there and throw in the greens. Grind the ingredients in a blender.

Place the fish in the pan and surround it with green beans. Grease everything with oil and brush the fish with the resulting sauce. Cut the mushrooms into slices and place them on top of the sauce. All that remains is to sprinkle with oil and put in the oven for 25 minutes.

Sole stew

We will need the following ingredients:

fillet;
broccoli;
spices;
salt;
Champignon;
vegetable oil;
onion;
lemon juice.

First, fry the chopped onions and mushrooms until golden brown, which means no more than seven minutes. While they are frying, you can cut the tongue fillet into small cubes, then sprinkle them with freshly squeezed lemon juice.

After the onions and mushrooms have acquired a golden color, add broccoli to them and simmer for about five minutes. Add salt and your favorite spices. Now add the fillet and simmer for another 10 minutes. If desired, you can add cream - it will only improve the taste.

Sole under a fur coat

List of ingredients for one serving:

Pangasius – 250-350 g;
Potatoes, onions, carrots, tomatoes, peppers - 1 small piece each;
Egg;
Lemon juice – 5 g;
Salt, pepper, cumin, suneli hops to taste;
Hard cheese – 100 g;
Vegetable oil;
Mayonnaise – 25-30 g.

The first step in how to cook sole is chopping the main component into small pieces 3 cm in size. Then the fillet should be salted, peppered, and sprinkled with lemon juice.

First, half the onion, chopped into half rings, is placed on the baking dish. Next comes the potatoes, peeled and cut into rings. Then the dish is salted, sprinkled with spices and greased with mayonnaise. Then the fillet is laid out, and the form goes into the oven.

Separately, finely chopped onion is fried in a frying pan, to which grated vegetables are gradually added - carrots, tomatoes and peppers. They are stewed for 5 minutes, after which chopped garlic is added to them. The pan is removed from the heat, after which a broken egg is added to the stewed ingredients and everything is thoroughly mixed.

Do you cook sole?

Next, the mold is taken out of the oven, and the fish is greased with mayonnaise, on which the vegetables are placed. The dish is baked again. 3 minutes before readiness, the sole under the fur coat is sprinkled with grated cheese.

Useful properties of sole

Refers to varieties of low-fat fish and is considered a dietary product. Main property: helps to increase acidity in the body at the cellular level. The benefit manifests itself in increased appetite. Intestinal function is optimized.

Benefits of sole fillet:

metabolism in the body is normalized;
toxins are eliminated;
the functioning of blood vessels improves;
the condition of the thyroid gland is optimized - sole contains iodine.

Prevention of diseases due to the properties of the product:

heart attack;
stroke;
sclerosis;
psoriasis.

Fish cutlets

For the recipe you will need the following products:

Fillet – 250 g;
Onion and egg - 1 piece each;
Lard – 25 g;
Salt and spices to taste.

To quickly and tasty cook fish cutlets, you need to salt and pepper the main ingredient in advance. Then it is twisted in a meat grinder along with onions and lard. You can also add a piece of white bread soaked in milk to the minced meat. Then cutlets are formed from the resulting mass, rolled in flour and fried until golden brown.

Sole in a simple flour and egg batter

To cook pangasius fish in batter, you will need:

2 fillets;
2 eggs;
100 g flour;
100 ml water;
salt;
a pinch of soda and sugar.

Creation stages:

Pieces are prepared from the fillet and lightly salted.
To make batter for fish, eggs are beaten with salt, soda, sugar and spices, after which water is added to the egg mass and flour is added while the mixer is running.
The fillet pieces are dipped in batter and fried in a frying pan with butter until a crust forms.
Pangasius is placed in a colander, where excess oil drains.

Sea sole in a slow cooker

Ingredients for the multicooker dish:

European salt – 200 g;
Carrots and onions – 1 piece each;
Lemon juice – 5 g;
Mayonnaise – 25-30 g;
Salt and seasonings to taste.

The recipe is quite simple, so no photo instructions are required.
The fish is chopped into small pieces, sprinkled with spices, sprinkled with lemon juice and marinated for 20 minutes. Then the vegetables are peeled, chopped and fried in a multicooker in the “Baking” mode. Then marinated fillet is added to the carrots and onions. The dish is greased with mayonnaise and cooked in the “Stew” mode for 40 minutes.

Is it possible to give sole to children?

The seafood product is absolutely harmless and can be given to children. Suitable as complementary foods, it is a low-fat variety. When properly prepared, it retains its positive properties. The benefit is expressed:

contains fats, magnesium, sodium, potassium, phosphorus, zinc, iron, iodine;
salt is safe, not contaminated with toxins, unlike river species.
There are practically no bones - the tongue is safe.

Important! Possible harm to the child: causes allergies. Parents should consult with their pediatrician.

Fried sole

List of ingredients for cooking:

Fillet – 250 g;
Egg;
Vegetable oil;
Breadcrumbs – 50 g;
Lemon juice – 5 g;
Salt and fish seasonings to taste.

The fish is cut into medium-sized pieces, which are sprinkled with spices on both sides. In a separate bowl, beat the egg until light foam forms. To start frying, the pan is well heated.

Each piece is dipped in egg, then rolled in breadcrumbs and fried on both sides until crispy.

The appetizer is served with garlic and sour cream sauce.

Features of the sea tongue

The meat of the sea creature is very white – sometimes even transparent. You will never find a fat layer in fillet. It should be noted that due to its already low population, the cost of fish is very high - at least two thousand rubles per kilogram.

What does a fish look like, photo

Outwardly, an inexperienced fisherman may confuse the tongue with flounder. Its body closely resembles a sole, which is why it was called the “outsole.”

This fish has characteristic features that allow it to be distinguished from similar species:

like the flounder, it has a flattened body shape;
eyes located on one part of the body;
she has very sharp fins;
this species rarely reaches more than 30 centimeters in length;
The belly is much lighter than the back, which is dark gray in color.

Habitat

The tongue lives exclusively in tropical latitudes, as well as in areas that lie close to them. Consequently, these are warm seas, including the Mediterranean. In addition, it can be found in the Sea of Japan, Black Sea and Okhotsk Sea.

Nutrition

This fish lives mainly on the seabed, where it finds its favorite delicacy - zoobenthos. These are organisms that stay at depth: small crustaceans and mollusks.

Reproduction

Sea salt spawns throughout the spring - from March to May. It lays its eggs in the sand on the seabed, where it spends most of its life.

Fish in creamy orange-garlic sauce

For one serving you will need the following products:

Fillet – 250-400 g;
Orange – ¼ part;
Heavy cream – 50 ml;
Garlic clove;
Hard cheese – 50 g;
Salt and spices for fish to taste;
Vegetable and butter – 30 g.

The main ingredient is chopped, sprinkled with spices and marinated for 10 minutes. The baking dish is greased with vegetable oil, on which pieces of fish are placed.

To prepare the sauce, juice is squeezed out of the orange. Then cream, chopped garlic and grated cheese are added to it. The resulting mixture is poured into a baking dish. The dish goes into the oven for half an hour at 180 degrees.

Important! For the most delicate taste, place a few pieces of butter on top.

Recipe for sole fillet in cream sauce in the oven

Fillet of sole (the recipe for preparing it for the festive table is published later in the article) will turn out especially tasty if you add cream and cheese to the product. Such additives will allow you to obtain the most delicate aromatic sauce. It can be poured onto dry side dishes or tasted with soft bread and flatbreads. The calorie content of the dish is 426 kcal per 100 g.

BJU	Value in g (per 100 g)
Squirrels	25,8
Fats	33,6
Carbohydrates	4,1

What ingredients will you need?

For the treat you should prepare:

sole fillet - half a kilo;
cheese “Poshekhonsky” - 130-150 g;
cream – 280-300 ml;
greens (assorted) – 1 large bunch;
salt and spices.

Poshekhonsky cheese is ideal for the recipe due to its fat content. But you can replace it with any other types of dairy product. You can choose any greens for the assortment according to your taste. For example, use a combination of dill, parsley, cilantro, and basil of different colors.

Step-by-step cooking process

Cooking steps:

The fish fillet is washed with a small amount of cold water. Afterwards it is cut. It is worth making medium-sized fish pieces so that the pieces are easy to eat when serving.
The fillet is immediately placed in an oiled, heat-resistant container.
The fish is covered with large cheese shavings on top. The quantity can be increased according to your taste. The thicker the cheese layer, the more nutritious and juicy the resulting treat will be.
The greens are washed, dried and cut. It is convenient to use special culinary scissors. Chopped herbs are scattered on top of fish pieces with cheese.
Cream is poured into a separate bowl. They are salted to taste. Spices are also added there.
The cream is mixed well and sent on top of the fish with additives.
The heat-resistant container with all the contents is sent to the oven and left to bake at 175-180 degrees for half an hour. There is no need to turn or stir the treat during the process.

Fully cooked fish is removed from the oven and cut according to the casserole principle.

What can I add?

If desired, you can add an additional vegetable layer to the dish. For example, from potatoes. Then the root vegetables are cut into thin slices and placed under the fish. Another option is slices of tomatoes, zucchini, carrots or onion half rings. With such additives the treat will be even healthier. But you may need to increase the amount of cream and cheese.

Serving rules, decoration

The finished treat is placed in pieces onto portioned plates. You can complement it with different side dishes. For example, boiled broccoli, cauliflower, green beans. Black or white bread will also be a tasty addition to the dish.

Quick snack

List of ingredients for the sole snack:

Pangasius – 250 g;
Vegetable oil;
Seasonings to taste;
Egg;
Flour – 25-30 g;
Sour cream – 5 g.

To quickly prepare healthy dishes, it is recommended to marinate the main ingredient for 20 minutes in advance. To do this, you should first cut it into small pieces, salt, pepper and sprinkle with lemon juice.

Next, prepare the batter - mix the egg, flour, sour cream. Spices are added to the mixture. Then the batter is beaten well with a whisk until all the lumps disappear. If the mixture is too thick, you can add a little water, and if it is very thick, add flour.

The fish is dipped in batter and fried in a frying pan on both sides. The finished dish is sprinkled with herbs and sprinkled with lemon juice. Then it is poured into a container with a lid and shaken 2-3 times.

Delicious sole with cheese and tomatoes

A classic of baking any fish under a coat of cheese and tomatoes.

Required:

Sole sole plates – 3 pcs.
Potatoes – 5 tubers.
Carrot.
Large onion.
Tomato.
Bell pepper.
Lemon – ¼ fruit.
Egg.
Hard cheese - a piece.
Cumin, black pepper, salt, suneli hops, sunflower oil.
Garlic – 2 cloves.
Mayonnaise.

How to bake:

Divide the fish plates into pieces of arbitrary size. Place in a bowl. Add the seasonings listed in the recipe, pour in lemon juice, stir. Marinate for a quarter of an hour.
Chop half of the onion into half rings, cut the other half into small cubes.
Peel the potato tubers and cut into thin slices.
Place onion half rings on the bottom of the pan (lay it with foil), and place the potato slices on top in two layers. Sprinkle with seasonings and add a little salt. Drizzle mayonnaise over vegetables.
Arrange the marinated pieces of sole.
Place the pan in the oven preheated to 180°C for 15 minutes.
Fry the diced onion in a frying pan. After a couple of minutes, add the grated carrots. Fry the vegetables until nicely browned.
Chop the tomatoes and bell pepper pulp into cubes and place in a frying pan. Continue cooking, reducing heat slightly for 5 minutes.
Crush the garlic cloves with a press and season the vegetables.
Turn off the burner, break the egg, add to the vegetables and stir quickly.
Remove the pan from the oven and draw a mayonnaise mesh on top. Lay out the vegetable coat and smooth it out. Return to oven.
After 10 minutes, take it out again and sprinkle the dish with grated coarse cheese. Continue baking until the cheese is melted and browned.

Healthy salad

What you need to prepare for one serving of salad:

European salt – 100 g;
Pepper and salt to taste;
Spinach – 40 g;
Eggs and carrots - 1 piece each;
Lemon juice – 2 teaspoons (8-10 g);
Vegetable oil;
Canned peas – 10 g;
Sour cream – 10 ml.

The fish is cut into pieces, coated with seasonings and fried. The spinach is washed, boiled in boiling water for 5 minutes and cut into small strips. The carrots are peeled and grated. The egg is boiled and chopped into slices. Next, all the ingredients are mixed, peas and a dressing consisting of sour cream and lemon juice are added.

Fish in batter with lemon

Lemon sauce perfectly complements the golden pieces of fish, making the taste of the appetizer fuller and richer. To feel the exquisite notes of a fish dish, you need:

4 fillets;
50 g flour;
2 eggs;
200 g breadcrumbs;
a piece of butter;
½ head of garlic;
bouillon cube;
a glass of dry white wine;
1 lemon;
sunflower oil;
herbs, salt and ground pepper.

The method for creating a snack is to do the following:

The eggs are beaten.
The fish is cut into pieces, which are rolled in flour, dipped in egg and spread in breading.
The fillet pieces are fried in boiling oil until golden brown.
A bouillon cube is diluted in a glass of boiling water.
Juice is squeezed out of the lemon.
The garlic is crushed.
Melt the butter in a saucepan, to which add garlic, broth, wine, and lemon juice.
After boiling, chopped herbs, salt and spices are added to the sauce.
The fish is served to the table with sauce.

Sea sole with vegetables and rice

The recipe requires the following ingredients for one serving:

Fillet – 250 g;
One carrot;
Rice – 100 g;
Mix of frozen vegetables (peas, cauliflower, green beans) – 100 g;
Salt and spices to taste.

The fish is chopped into cubes. The carrots are peeled and cut into slices. The chopped products, along with green peas, are sent into a frying pan and fried for half an hour. Then green beans and cauliflower are added and the mixture is simmered for 10 minutes. Separately, boil the rice and mix with the stewed mixture.

Is sole harmful?

For several years now, pangasius fish has settled in our grocery stores and is sold under the name “sea tongue.” This product has a reasonable price, a pleasant mild taste, and it is also available in fillet form, which is undoubtedly convenient for cooking.

Let's start with the fact that sole is a sea fish, and pangasius is a river fish, and it is grown on special farms. About 90% of pangasius (false sole) is imported to Russia by Vietnamese producers. This type of fish is bred all year round, continuously. Pangasius is like an aquatic pig: it eats everything that can be called edible, so both plant and animal components are added to the food. And, of course, there is a great temptation to feed food waste to these commercial fish. You can find a lot of information on the Internet that this is how it is done on Vietnamese fish farms.

In addition, there is evidence that steroids were found in some batches of pangasius - hormones that accelerate the growth and development of animal organisms. Opponents of eating this fish also refer to the fact that farms located in the Mekong Delta are often very small, and the fish are inactive and grow in conditions of hypoxia - lack of oxygen.

Now about cooking the fillet. Manufacturers claim that the bones are removed by hand. Proponents of the opinion that pangasius is absolutely harmful to humans argue that this is unrealistic - the process of processing carcasses would be too labor-intensive and time-consuming. It is assumed that to make fillets, the fish are treated with some kind of chemicals.

In addition to all that has been said, there is evidence of the use of chlorine-containing components for freezing the resulting fillet, and claims have also been made regarding storage conditions.

Are you scared already? Let's try to figure it out.

We think that no one will be against eating homemade pork? Surely not. Now let’s ask ourselves the question: what are these pigs fed? Often, owners carry buckets of scraps from the dining rooms for them. This, of course, does not look appetizing, but for a pig the food is quite environmentally friendly. Why then should we be embarrassed by the fact that fish are fed food garbage?

Regarding the fact that pangasius is bred in ponds where they lack space and oxygen, let's remember how a goose is fattened in order to grow a large liver, which is so valued in cooking. The goose is simply put in a net and is not allowed to move so that as much fat as possible accumulates in the liver. This method of feeding this bird has been known for hundreds of years and is also considered environmentally friendly.

Further, pangasius has few bones and separating meat from the backbone is not as labor-intensive as it might seem. And if you consider that Vietnam has cheap labor, then the assumption that it is possible to make fillets by hand is not so fantastic. Regarding complaints about storage conditions, we can only say that in our stores there is not so much fish that was stored as it should be - judging by its appearance, the fish was at least re-frozen more than once.

The only arguments against are the use of chlorine-containing substances during freezing and steroids. It's really not useful. But do we all know how the rest of the fish that we consider safe is processed?

Thus, everyone has to answer the question of whether sole is harmful, but we imagine this answer: you should not include pangasius in your daily diet, but if you periodically eat it, then most likely you will not be harmed notice.

What do you think about this?