Simply Sole

"This simple fish is made simple but so delicious. Anyone can make this and it is very nutritious. The yogurt dressing adds a wonderful taste to die for. If you are not used to eating fish, this is a good recipe to try."
 
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photo by PaulaG photo by PaulaG
photo by PaulaG
photo by Derf2440 photo by Derf2440
photo by Derf2440 photo by Derf2440
photo by Derf2440 photo by Derf2440
photo by AcadiaTwo photo by AcadiaTwo
Ready In:
17mins
Ingredients:
3
Serves:
2
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ingredients

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directions

  • Yogurt Dressing:.
  • 2 tablespoons low-fat yogurt
  • 1 teaspoon extra virgin olive oil
  • lemon pepper
  • 1 teaspoon basil, dried
  • parsley
  • Preheat oven to 450F or 230 degrees celsius.
  • Prepare aluminum foil for quantity of fish that you will be using. If you double the recipe, then double the aluminum foil. Prepare the Yogurt Dressing on the side and refrigerate for at least a half an hour.
  • Curl up the aluminum foil so that it will retain the juice from the Yogurt Dressing. Apply dressing on top of fish; some people put part of the dressing in the aluminum foil and then on top of the fish. Dress up your fish with tomatoes and onions on top. Close aluminum foil so that it can steam to perfection for about 5-7 minutes for fresh fish and 10-12 minutes cooking time for frozen. Temperatures will vary depending on the thickness of your fish.

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Reviews

  1. We liked this sole very much , lots of flavour. Instead of using foil , I used a cast iron pan with a tight fitting lid, it worked beautifully. the yogurt dressing was very good and the red onion and tomatoes were a lovely finish. Quite a pretty dish, thanks for posting I will make it again.
     
  2. This makes a healthy and attractive dish. Cod was used in place of the sole fillets and the timing adjustment a little. This was served with Recipe #290921 and white rice for a pleasing and healthy meal. Made for PAC Spring 2012.
     
  3. Despite the recipe being written oddly as the yogurt dressing ingredients aren't listed with the rest of the ingredients it is very moist flavorful fish. I used a aluminum foil pan which I covered with a sheet of aluminum foil. Made for Spring 2009 PAC.
     
  4. This is a great recipe. Tonight I used it again but this time added a tsp of mayonnaise and a tbsp of tartar sauce just to plump up the sauce a bit and then, once it had baked, I peeled back the foil, added a sprinkling of parmesan cheese and broiled for about 2 minutes. Sensational! Thanks, Pantry Savvy, from Joan
     
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RECIPE SUBMITTED BY

<p>I am a retired Nutritionist and I wanted to share my recipes with the public. <br /><br />Changing your eating habits and making lifestyle changes is an advantage for years to come. <br /><br />I do hope you enjoy my recipes. Have tried many and will try to include more.</p>
 
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