Sea sole is an amazing delicacy, distinguished by its excellent taste qualities In addition, the beneficial properties of the sole help with low acidity and other serious diseases.
Healing properties of the sea tongue
The body of this fish is flattened on both sides, and both eyes are located on one side. The average length of the sole does not exceed 30 centimeters. The scales are grayish-brown in color with lighter spots below and darker spots above. Since the body of the fish is covered with small scales, it is very hard to the touch.
Sole tongue is a delicacy. In the old days, this fish was available exclusively to the “cream” of society. Today the situation has changed a little and the maritime language has become more accessible to the middle class of the population. Currently, this fish is imported to Russia mainly from Vietnam in frozen, fresh or smoked form.
In the store, this fish is sold both whole and as fillets. But you should be careful, because very often pangasius is slipped to buyers instead of sole. Their fillets differ in the plates: in pangasius they are somewhat narrower. When buying whole fish, you should pay attention to the gills (they have a rich red color) and scales (in sole, they fit tightly to the carcass).
The benefits of sole. What are the benefits of sole?
This fish contains complete, quickly digestible protein, amino acids (methionine, lysine, tryptophan) and fatty acids (arachidonic and linoleic). In addition, the composition of the sole is rich in taurine, which prevents the development of hypertension and is a kind of pressure regulator. Also, sea tongue contains a lot of zinc, manganese, iron, phosphorus, copper, iodine, fluorine, as well as vitamins D, E, B and A.
Doctors advise people suffering from low acidity to include sole in their diet, as it helps stimulate appetite. At the same time, it has been proven that sole helps remove toxins from the body, improve metabolism and the condition of blood vessels. Therefore, this fish is an ideal product for prevention
Many people love fish, and especially its fillets. Is it possible to refuse a piece of the most tender fillet? Fish is not only tasty, but also very healthy. It contains many microelements that are necessary for the full development and health of the human body. Many of us have heard about the language. However, not everyone knows how to cook it correctly and what kind of fish it is. let's consider this information in details.
What kind of fish is this?
This fish can often be found on the shelves of Russian stores. However, it is worth considering that most often they sell its analogue - pangasius. It is grown artificially or brought from Vietnam. There he lives in areas that are not ecologically clean.
So what kind of fish is sole? It also has another name - European sole. Belongs to the order Flounders. In my own way appearance sole fish and flounder are very similar. But unlike flounder, the tongue has a body that is more elongated in shape. Its length rarely reaches more than thirty centimeters. It lives in the seas of the tropics and subtropics.
Absolutely no bones. It is very tender and tasty. It is easy and pleasant to prepare.
Beneficial features
You can easily find many recipes for sole fish on the Internet. In the photo the dishes look very appetizing. But before studying them more carefully, it is worth talking about useful properties oh this product.
The fillet of this fish contains amino acids that are necessary for the human body. This includes taurine, lysine, and methionine.
Sole tongue contains a large amount of unsaturated fats omega 3 and 6. Everyone probably knows about their benefits. They can significantly reduce cholesterol levels in human blood. This fish is useful not only for adults, but is also excellent for children's and dietary nutrition.
In addition, sea tongue fillet contains a lot of phosphorus, potassium, fluorine and zinc. Fish also contains iodine and iron, which are essential for human health.
But during heat treatment, many vitamins are lost. How to cook sole fish to preserve all these useful elements? For this reason the best option cooking is baking.
What to cook from sole
Fish recipes are always interesting and quite simple to implement, because sole is sold in the form of fillets. This fish is so versatile that you can cook from it great amount various dishes. Fully processed fillets contain no bones at all. This saves a lot of time and makes the cooking process a pleasure.
This fish can be served both at a festive table and as an everyday dish. From the fillet we get delicious soups, and fried or baked it is incredibly tender in taste.
Sole tongue in batter
One of the most popular cooking options is sole, fried in batter. This dish is suitable for both a festive table and a quiet family dinner. Preparing it is quick and easy, since the shelves sell ready-made fillets that are completely cleared of bones and scales.
To prepare this dish we need the following ingredients:
- four or five pieces of sole fillet, or pangasius, which is an alternative version of this fish;
- three chicken eggs;
- Wheat flour;
- mineral water;
- salt and pepper, use the quantity to suit your taste.
You will also need any vegetable oil for frying fish.
The best batter recipe
Batter for cooking any type of fish is very important. It would seem that it could be simpler than making batter. But it is not so. There are many options for preparing it. But probably the best batter is mineral water batter. Thanks to the bubbles it contains, it turns out very tender and airy.
It's easy to prepare. To do this, you need to beat in a deep bowl chicken eggs with a little salt. Beat until a slight foam appears on the surface. Then add about ten tablespoons mineral water and beat again. At this time, we begin to gradually add wheat flour. The consistency of the batter should not be too liquid, but also very thick. The batter for the batter should be thick enough to resemble sour cream or pancake batter.
Now you can move on to cooking the fish itself.
How to cook
At the very beginning, it is necessary to properly defrost the tender fillet of the sole. This should only be done at room temperature. Next, rinse the defrosted fish with water and let it dry. Then cut the fillet into portions, put them in a separate bowl, add salt and pepper. You can add other seasonings to your taste. Carefully, so as not to break the pieces, mix the fish and leave for ten minutes. At this time you can prepare the batter.
Then dip a piece of fish in batter on both sides and place it in a well-heated frying pan with vegetable oil. Fry on both sides.
The finished slices can be sprinkled with chopped dill. This dish is very tasty both hot and cold.
Marine under a fur coat
It will not be a secret to anyone that heat treatment significantly reduces the amount of vitamins and beneficial microelements. In order to preserve them, the best cooking option is baking. A very tasty dish is obtained when prepared. Fish, traditionally baked in foil, is difficult to surprise anyone. For this reason, I would like to very much suggest interesting recipe. This dish is perfect both for holidays and for simply delighting your loved ones with a delicious and satisfying dinner on the weekend.
For this we need the following products:
- Fillet of sole, but since it is very difficult to find in stores, you can take pangasius, four pieces.
- One package of crab sticks or meat, weighing two hundred grams.
- Two hundred grams of any hard cheese.
- Mayonnaise.
- Salt and spices, the amount is taken based on taste preferences.
- Vegetable oil.
- Greenery.
You can take absolutely any greens; they are necessary to decorate the dish.
Cooking sole in the oven
According to the recipe of restaurant chefs, fish baked “under a fur coat” looks beautiful and appetizing on the table, and at the same time it is very filling. And getting ready original dish simple and fast.
In order to prepare this dish, you must first defrost the sole or pangasius fillet at room temperature. This won't take much time.
Salt the defrosted fillet on both sides and sprinkle with spices. You can take a special seasoning for fish, or you can choose according to your taste. We give the fish fifteen to twenty minutes to soak in the spices and seasonings.
At this time we prepare the remaining products. Crab sticks or chop the crab meat very finely or into three on a coarse grater. For this it is better to take frozen ones.
Next, mix them with mayonnaise. The result should be a thick paste. Place the sole fillet on a baking sheet covered with aluminum foil and greased with vegetable oil. Place the prepared paste of mayonnaise and crab sticks on top of the fish.
In a separate bowl on a large grater, three hard cheese. You can take absolutely any variety to suit your taste. The main thing is that it melts well. “Russian” will also do.
We spread it in a second layer on the sole fillet. Next, preheat the oven to a temperature of 180-200 degrees.
The fish itself cooks very quickly, so it should be kept in the oven only until the grated cheese is completely melted. If desired, you can wait for a golden brown crust to appear on its surface.
Place the finished dish on a large plate and sprinkle with chopped herbs. Great side dish for sole, under the cheese “coat” there will be both mashed potatoes and rice. In addition, this dish can be served with a light vegetable salad.
We hope you liked the proposed dish options. Bon appetit!
Sole tongue is a delicious sea fish that simply melts in your mouth. My love for this fish began in childhood, when in a camp on the Black Sea we were given this fish with mashed potatoes. Nowadays it is very difficult to find sole fish, and stores allegedly sell its analogue - pangasius. But these fish differ in almost everything - habitat, appearance, composition, benefits, taste! How to distinguish sole from pangasius?
Sole tongue and pangasius - differences
The delicious sole belongs to the order Flounder, which means it looks like a flounder. This is a flat, flattened fish, with hard gray-brown scales on top and light underneath, reaching no more than 30 cm in length.
Sea tongue is rich in potassium, phosphorus, fluorine, and vitamins. It is a healthy, easily digestible protein with essential amino acids. Solefish is a dietary low-fat fish with a calorie content of less than 200 calories per 100 grams.
Pangasius is River fish of catfishes, living in the Mekong River, which is considered one of the most dirty rivers in the world. Pangasius is grown in Vietnam and artificially on farms by all and sundry. These fish are fed high-calorie feed (possibly even GMO feed) with the addition of antibiotics and growth stimulants. At factories, it is cut into fillets, the bones are pulled out by hand, and it is extremely frozen. Many times such fish were found to be dangerous to the human body. chemical substances. There is no benefit from this fish!
How to distinguish sole from pangasius by appearance?
In order not only to please yourself with the taste qualities of real sole, but also not to harm your body with the supposed Vietnamese analogue, you need to clearly know how to distinguish sole from pangasius.
1) Sea sole fillet is white, almost transparent. Pangasius fillet has a color from white-pink to gray, and the darker the color, the worse the quality of the fish.
2) The fillet of the sole is thinner.
3) The smell of pangasius is unpleasant, like a river.
4) Pangasius has a noticeable pink-brown stripe from the ridge in the middle of the fillet. In sole, it should be practically invisible.
5) Pangasius fillets usually have a layer of fat on the sides of the fillet. Sole tongue should not have it.
These are the main signs by which you can distinguish sole from pangasius by appearance. However, the fillets of these fish are so similar that even knowledgeable they can’t always do it in fish right choice. Moreover, when the fillet is frozen and covered with a thick layer of ice, little can be understood.
How to buy sole?
That is why the culinary portal strongly recommends buying sole as a whole fish, not fillets! This way you will be 100% sure that you bought healthy, delicious fish. It should be noted that sole is most often supplied to stores as a whole carcass. A whole sole or, in other words, a European sole looks like this:
And most importantly, sole cannot cost less than 400 rubles per kilogram!!! Remember, this fish is a delicacy! Pangasius costs between 100-200 rubles.
When making a purchase in a store next time, remember how to distinguish sole from pangasius, because this is a matter not only of taste, but also of your health!
Sea fishing attracts only the most courageous fishermen, only they fish for a variety of species of marine fish. One of these representatives is the sea tongue. Fishing for this species is still allowed, but it is becoming less and less common in the wild. This trophy will be a worthy acquisition for every fisherman
First of all, you need to understand who we are talking about.
The sole is also known as European salt. This fish is classified as family of flatfishes. Its habitat is classified as northern regions.
This species is characterized by the fact that its body resembles a leaf, namely has flat and elongated shapes. His eyes are located close to each other and shifted from the center to right side. Thanks to this body shape, the sole capable of burying itself in sand or silt. By the way, she spends a very large amount of time at the bottom. The sole is covered with small, hard, dark-colored scales. And its bottom has a very light color.
European soleya is a commercial fish species. Because of this, it rarely reaches the age of 25 years, as it is constantly caught. Individuals 30 centimeters long are often found; rare long-livers of this species reach a meter in length.
I also divide the sole into three main genera, of which there are 5 species:
- Whitewing halibut. Divided into white-winged and Atlantic species. Most major representative families. Capable of reaching a weight of 330 kilograms and a length of 400 centimeters;
- Arrowtooth sole. Divided into American and Asian species. The Asian species reaches a length of 60 centimeters and all up to 2.5 kilograms. The American can reach 80 centimeters and 3 kilograms;
- Black sole. Represented by one species, it can reach 130 centimeters and 46 kilograms in weight.
Representatives of the salt family have sexual difference in sizes. That is, females are significantly larger than males.
Habitat of the sole
Large areas of sole aggregation are classified as to the waters of the Atlantic and Pacific Oceans.
However, the largest accumulations are observed in the Sea of Japan, Okhotsk, Bering and Barents Seas. Since this species has been classified as a commercial species for quite a long time, its population has decreased significantly since that time, so now the European salt has begun to be bred on special farms.
Halibuts like to spend all their time on the bottom. The depth can range from 250 meters to almost a kilometer. Usually at such values the water does not exceed 4-10 degrees.
As temperatures rise, halibut begin to spawn. This species is characterized by passive behavior; it can only occasionally change to active. This mainly happens in the evening. Then the fish leaves its shelter at the bottom in search of food. Their feeding places are muddy or sandy ocean bottoms. Their main delicacy, zoobenthos, lives there.
Due to the fact that the sole has a small mouth, it has to consume small prey. Juveniles and representatives of small species feed on worms, mollusks and various crustaceans. Larger individuals do not disdain small fish, big worms. The most active foraging occurs during the post-spawning period.
How to correctly distinguish sole from pangasius?
When to catch sole?
You wanted to go fishing and maximize your chances at the same time.
Then you should go to the beginning of the season. The halibut fishing season begins in May and ends only in September. At the same time, pleasant warm sunny weather and an almost complete absence of storms will pleasantly surprise you.
However, when going out to sea, make sure you have warm clothes. After all, the heat on land does not mean that the sea will be as warm. The recognized time of the most active behavior of halibut is autumn, namely September. It is at this time that he begins to eat off after spawning.
Also pay attention to the habits of the fish; usually it is more active at night, since during the day it lies at the bottom, hiding from predators. During the cold season, when water temperatures drop, halibut become a very passive fish.
Conclusion
Solefish is a valuable catch for any fisherman. It is representatives of this species that can become trophies, and they often go to the waters of Norway to find their large specimens.
Moreover, the process itself fishing will please many.
After all, Soleya is a real worthy opponent who will fight to the end. So when you catch it, you will feel incredibly good. Sole meat is also one of the healthiest among fish; in addition, it is very tasty and boneless.
There are a large number of recipes on how to cook halibut. There are even dietary and gourmet foods. In general, halibut is a real trophy, for the sake of catching which you can go to the farthest corners of our world. After which, having captured the capture in a photograph, he will be proud of it for many years.
How long has it been since you had a really BIG CATCH?
When last time Have you caught dozens of HUGE pike/carp/bream?
We always want to get results from fishing - to catch not three perch, but ten kilogram pikes - what a catch! Each of us dreams of this, but not everyone can do it.
A good catch can be achieved (and we know this) thanks to good bait.
It can be prepared at home or bought in fishing stores. But stores are expensive, and to prepare bait at home, you need to spend a lot of time, and, to be fair, homemade bait does not always work well.
You know that disappointment when you buy bait or prepare it at home and only catch three or four bass?
So maybe it’s time to use a truly working product, the effectiveness of which has been proven both scientifically and in practice on the rivers and ponds of Russia?
It gives the same result that we cannot achieve on our own, especially since it is cheap, which distinguishes it from other means and there is no need to spend time on production - you order it, it’s delivered and you’re good to go!
Of course, it is better to try once than to hear a thousand times. Moreover, now is the season! This is a great bonus when ordering!
Find out more about the bait!
European soleya – mind-blowing delicious fish, from which you can prepare a huge number of dishes. Popularly it is much better known as sea tongue or salt fish. It is fried, stewed, baked, served with vegetables and potatoes. Read what delicious things can be made from this fish.
How to cook sole
Experts say that this fish is incredibly beneficial for the body. It is flat, small in size, covered with small hard scales, gray with brown tint. On sale it is found fresh, frozen, and sometimes salted, smoked and dried. The tongue meat is nutritious, juicy and tender. The saltwater fish Pangasius is very similar to the salt and many people cannot even distinguish them. There are several subtleties, knowing which you will always prepare the tongue correctly:
- If you bought frozen fish, defrost it in the bottom of the refrigerator or in ice water. The use of a microwave or boiling water is unacceptable. Otherwise, it will lose a larger percentage of its beneficial properties.
- It is necessary to defrost the fillet not completely, but to a state at which it is comfortable to cut it with a knife. Fish slices are ground with salt, pepper, and then subjected to heat treatment.
- European salt is prepared according to different technologies. If you are going to fry fish, do it quickly and in a well-heated frying pan.
- Fillet can be breaded in breadcrumbs, flour, or batter. When frying with the lid open, an appetizing crust will form on it, and if you close it, the pieces will be juicier.
- Fish goes well with sauces based on butter and citrus juices and any side dishes.
Recipes with sole
The list of dishes that you can make from this fish is huge and includes both everyday and holiday options. It is prepared whole, in pieces, in a frying pan, in a slow cooker, in the oven and microwave ovens. There are dishes made from sole with the addition of potatoes and other vegetables. Fish are made into cutlets, added to salads and hearty baked goods. Have no idea what to cook from sole? Take advantage the best recipes.
Sole tongue in batter
- Cooking time: 35 min.
- Number of servings: 3 persons.
- Calorie content: 1521 kcal.
- Purpose: lunch, dinner.
- Kitchen: homemade.
One of the simplest recipes is considered to be a recipe for sole fried in a frying pan in batter. It's hard to imagine a dish that could cook faster than this. Battered sole is ideal for any side dish. You can serve it with mashed potatoes, crumbly boiled rice or simply with fresh vegetables. Liquid dough (batter) is prepared from flour, eggs and milk. The latter can be replaced with cream if desired.
Ingredients:
- European sole fillet – 3 pcs.;
- breadcrumbs - 4.5 tablespoons;
- vegetable oil - two thirds of a glass;
- milk – 75 ml;
- flour – 4.5 tbsp. l.;
- eggs – 3 pcs.;
- salt – 0.5 tsp;
- ground pepper- two pinches.
Cooking method:
- Beat the eggs carefully and for a long time so that foam forms on them and the batter turns out fluffy.
- Slowly add milk. Add salt and pepper.
- Gradually add flour and crackers. Stir thoroughly.
- Rinse the fillet, cut into portions.
- Heat the oil in a frying pan. Dip each piece of fish into the breading and place it on it immediately.
- Fry on each side for about seven minutes.
Sea sole in the oven
- Cooking time: 45 min.
- Number of servings: 6 persons.
- Calorie content: 3728 kcal.
- Purpose: holiday, dinner.
- Cuisine: American.
- Difficulty of preparation: easy.
If you are puzzled by how to cook sole fillet, try the following recipe. It suggests baking fish in the oven. It turns out very appetizing, amazingly juicy. The sole is baked in the oven under a golden cheese crust, which makes it look amazing in the photo. Such fish can be served without hesitation festive table.
Ingredients:
- European sole fillet – 6 pcs.;
- lemon juice – 2 tbsp. l.;
- dried paprika – 1 tsp;
- coriander – 2 pinches;
- ground black pepper, salt;
- breadcrumbs - 2 tablespoons;
- vegetable oil – 2 tbsp. l.;
- Parmesan cheese – 400 g.
Cooking method:
- Wash each fillet and rub with salt, pepper, and paprika. Pour in vegetable oil. Leave to marinate for a quarter of an hour.
- Set the oven to preheat to 200 degrees. Line a baking sheet with foil.
- Grate the cheese coarsely. Stir in coriander, breadcrumbs, and lemon juice. Pepper it.
- Place the fish on a baking sheet, sprinkle with cheese and spices. It will take a quarter of an hour to bake it.
Sole cutlets
- Cooking time: 65 min.
- Number of servings: 16 persons.
- Calorie content: 4836 kcal.
- Purpose: lunch, dinner.
- Cuisine: Russian.
To amaze loved ones unusual dish, make cutlets from the sole. They are incredibly tender and juicy. These cutlets should be presented with mashed potatoes or another side dish, garnished with several sprigs of fresh herbs. If you learn how to cook cutlets step by step, you will always be able to provide your family with a tasty and satisfying lunch. You'll see, they will definitely ask for more.
Ingredients:
- European sole fillet – 1.5 kg;
- flour – 10 tbsp. l.;
- vegetable oil;
- pepper, fish seasoning, salt;
- onions – 2 large;
- eggs – 2 pcs.
Cooking method:
- Wash the fish, cut into medium pieces. Pass it and the onion through a meat grinder.
- Add salt, pepper and seasoning, eggs, half the flour to the minced meat. Mix thoroughly.
- Heat some vegetable oil in a frying pan. With wet hands, form cutlets and bread them in the remaining flour. Distribute over the frying pan and fry until golden brown (about 10 minutes on each side).
- Dry the finished cutlets before serving on a paper napkin so that they are not too greasy.
Sea sole in a slow cooker
- Cooking time: 75 min.
- Number of servings: 6 persons.
- Calorie content: 2173 kcal.
- Purpose: lunch, dinner.
- Kitchen: homemade.
- Difficulty of preparation: medium.
Thanks to modern kitchen appliances, the range of dishes that housewives can prepare has expanded significantly. For example, it is very easy to make sole in a slow cooker. Words cannot describe how tasty and appetizing it is. The fish turns out so soft that it instantly melts in your mouth. If you have a slow cooker, be sure to remember how to cook salt with it.
Ingredients:
- European salt – 1 kg;
- carrots – 4 pcs.;
- salt, spices;
- onions – 2 pcs.;
- lemon juice – 2 tablespoons;
- mayonnaise – 4 tbsp. l.
Cooking method:
- Wash, clean and cut the fish. Cut into pieces. Rub with salt, seasonings, pepper, lemon juice. Leave for approximately 20 minutes.
- Peel the onions and carrots and chop them. Fry for 20 minutes on “Baking”.
- Place the fish in a bowl and brush with mayonnaise.
- Turn on “Stew” and cook the fish for 40 minutes.
Fried sole
- Cooking time: 55 min.
- Number of servings: 8 persons.
- Calorie content: 2836 kcal.
- Purpose: lunch, dinner.
- Kitchen: homemade.
- Difficulty of preparation: easy.
Fried sole is very tasty and nutritious. This dish is prepared quickly; it will take less than an hour to make a huge number of pieces. It is worth noting that there are a lot of calories in fish, because it is fried in a frying pan with the addition of large quantity oils Those people who are watching their figure are not recommended to eat it for dinner and combine it with heavy side dishes.
Ingredients:
- European sole fillet – 4 pcs.;
- pepper, salt;
- onions – 2 pcs.;
- hard cheese – 50 g;
- butter – 50 g.
Cooking method:
- Wash the fish, cut into portions, rub with pepper and salt.
- Melt the butter in a frying pan over medium heat.
- Place the fish and fry for 10 minutes on each side.
- Add peeled and cut onion into half rings. Cook until it turns golden.
- Serve the fish on a bed of onions, sprinkled with grated cheese.
Sole pie
- Cooking time: 255 min.
- Number of servings: 5 persons.
- Calorie content: 4315 kcal.
- Purpose: lunch, dinner.
- Cuisine: Russian.
- Difficulty of preparation: high.
The recipe for sole pie is by no means the simplest, but the result is simply amazing. Yeast dough rises well, comes out fluffy and airy. If you want to try baked goods that are really unusual, try making this fish pie. You will definitely be very pleased with the results.
Ingredients:
- European salt – 750 g;
- ground black pepper – a couple of pinches;
- potatoes – 0.5 kg;
- curry - a quarter teaspoon;
- salt – 1 tablespoon;
- dried basil – 0.5 tsp;
- vegetable oil – 4 tbsp. l.;
- dried dill – 0.5 tsp;
- milk – 125 ml;
- flour – 2.5-3 cups;
- water – 125 ml;
- instant yeast - 1 tbsp. l.;
- sugar – 1 tbsp. l.
Cooking method:
- Wash the potatoes, peel and grate coarsely. Fill in cold water and leave for half an hour. Then cook until half cooked.
- Wash the fish, cut into small cubes. Mix with potatoes, 0.5 tbsp. l. salt, 1.5 tbsp. l. vegetable oil, dill, basil, curry, pepper.
- Heat milk, water, sugar, remaining salt and vegetable oil. Add yeast and about a glass of flour. Leave it warm to rise. Mix the flour three times.
- Separate a little more than half of the dough. Roll out the flatbread. It should fit into the mold and form sides.
- Place the filling on the dough. Use the remaining portion to make a second flatbread, cover the pie with it, and seal the edges. Make a small cut in the center to allow air to escape.
- Brush with egg yolk and cook in an oven preheated to 180 degrees for about an hour.
Sole with vegetables
- Cooking time: 45 min.
- Number of servings: 5 persons.
- Calorie content: 2193 kcal.
- Purpose: lunch, dinner.
- Cuisine: European.
- Difficulty of preparation: medium.
If you stew the sole with vegetables, you will get a dish that doesn’t even need a side dish. The fish comes out very fragrant and bright, looks amazing in the photo. It is saturated with vegetable juices and becomes soft. The most interesting thing is that it takes minimal amount time. Be sure to read how to cook salty with vegetables.
Ingredients:
- sole - 0.5 kg;
- salt;
- bell pepper – 1 pc.;
- olive oil – 2 tbsp. l.;
- black pitted olives – 15 pcs.;
- lemon zest – 1 tbsp. l.;
- tomatoes – 2 pcs.;
- lemon juice – 0.5 tbsp. l.;
- zucchini – 1 pc.;
- onion – 1 small head;
- parsley - half a bunch;
- garlic – 1 clove;
- ground paprika – 0.5 tsp;
- ground chili - a pinch;
- zira – 0.5 tsp;
- coriander – 0.5 tsp.
Cooking method:
- Mix coriander with paprika, lemon zest, chili, cumin. Grate the onion, crush the garlic, chop the parsley and add to the spices. Add salt, add olive oil and lemon juice, stir.
- Cut the fish large pieces. Add some salt. Rub each with a mixture of spices. Leave for 15 minutes.
- Pour olive oil into a saucepan. Cut the tomatoes into slices, zucchini into slices, and peppers into strips. Place vegetables in a saucepan. Fry for 5 minutes, stirring all the time.
- Add whole olives and remaining seasoning mixture. Stir. Turn the heat to low and cook for 5 minutes.
- Heat vegetable oil in a frying pan. Place the fish. Fry for 5 minutes without a lid. Turn over, place vegetables from the saucepan on top and cover with a lid. Simmer for a quarter of an hour.
Sole sole with potatoes
- Cooking time: 95 min.
- Number of servings: 4 persons.
- Calorie content: 1933 kcal.
- Purpose: lunch, dinner.
- Cuisine: Russian.
- Difficulty of preparation: easy.
By making sole with potatoes, you will provide yourself with both a main dish and a side dish at once. This is a very nutritious meal that can be served at both the lunch table and dinner. The recipe makes no specific recommendations regarding the spices used. You can use any that you think goes well with the fish. Serve the baked dish hot, garnished with sprigs of fresh parsley.
Ingredients:
- European salt – 0.5 kg;
- seasonings - at your discretion;
- potatoes – 0.5 kg;
- salt pepper;
- hard cheese – 150 grams.
Cooking method:
- While the fish is defrosting, preheat the oven to 200 degrees.
- Peel the potatoes and cut into thin slices. Place half in a baking dish. Sprinkle with salt, spices, pepper.
- Place fish cut into portions on top. Salt, pepper, sprinkle with spices.
- Spread the remaining potatoes on top and add salt again. Sprinkle with grated cheese.
- Place the pan with the ingredients in the oven and bake for 40-50 minutes.
Sole Salad
- Cooking time: 25 min.
- Number of servings: 12 persons.
- Calorie content: 2232 kcal.
- Purpose: lunch, dinner.
- Cuisine: Mediterranean.
- Difficulty of preparation: easy.
Solea is often used as an ingredient in salads because it has a distinct taste. As a rule, snacks with it look great in the photo. A variety of vegetables, fruits, and legumes are added to the sole salad. Vegetable oils, mayonnaise, and sour cream can be used as a dressing. The following salad contains light ingredients, so it is low in calories.
Ingredients:
- European sole (fillet) – 0.8 kg;
- pepper, salt;
- spinach leaves – 0.4 kg;
- eggs – 2 pcs.;
- lemon juice – 100 ml;
- carrots – 2 pcs.;
- vegetable oil – 100 ml;
- canned green peas – 120 g;
- sour cream – 100 ml.
Cooking method:
- Wash the fish and dry it. Cut into small pieces. Rub with salt and pepper, fry in vegetable oil until golden brown.
- Wash the spinach, cook for 5 minutes in boiling water, drain in a colander. When it drains, cut into thin strips.
- Peel the carrots and grate coarsely.
- Boil the eggs hard. Let them cool and peel them. Cut into small slices.
- Mix all products with peas, salt and pepper.
- Season the salad with a mixture of sour cream and lemon juice.
Sole in foil
- Cooking time: 35 min.
- Number of servings: 2 persons.
- Calorie content: 1935 kcal.
- Purpose: lunch, dinner.
- Cuisine: Italian.
- Difficulty of preparation: medium.
You can bake sole in foil, and not just on a baking sheet. The fillet turns out even juicier and more flavorful. This recipe suggests cooking fish with mushrooms. The combination is unusual, but the taste is simply wonderful. You can add any seasonings, but European salts are good on their own, just salt and pepper. Remember how to prepare European soles in a foil envelope.
Ingredients:
- sea tongue fillet – 2 pcs.;
- pepper, salt;
- fresh champignons – 0.2 kg;
- onion – 1 pc.;
- vegetable oil – 30 ml;
- lemon juice – 1 tbsp. l.
Cooking method:
- Wash the mushrooms and onions. Cut the champignons into thin slices. Cut the onion into small cubes. Fry food in vegetable oil.
- Rub the fish with pepper, salt, and lemon juice. Place one fillet on large leaf foil.
- Place the mixture of onions and mushrooms on the fish. Cover with the second fillet.
- Wrap the foil and pinch the edges tightly so that the juice does not leak out during cooking.
- The fish should be baked in an oven preheated to 200 degrees for 20 minutes. Serve in foil, carefully unrolling the edges.
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