Portuguese Filet of Sole
Delight in the vibrant flavors of coastal cuisine with this Portuguese Filet of Sole recipe, a dish that brings together delicate fish fillets and a robust tomato-based sauce infused with garlic, white wine, and paprika. Perfectly seasoned and baked to tender perfection, each bite is complemented by zesty lemon juice and fresh parsley, creating a taste of Portugal in every forkful. Ready in just 45 minutes, this recipe is as quick and easy as it is flavorful, making it a fantastic choice for a weeknight dinner or a special occasion. Serve this savory masterpiece with a side of Portuguese rice or crusty bread to soak up every drop of the rich sauce. Whether you're a seafood lover or exploring international cuisine, this baked filet of sole is a must-try for your collection!
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Recipe Information
Ingredients
- 4 fillets Filet of sole
- 2 tablespoons Olive oil
- 3 cloves Garlic, minced
- 1 medium Onion, finely chopped
- 2 cups Tomatoes, diced
- 0.5 cups White wine
- 1 teaspoon Paprika
- 2 tablespoons Fresh parsley, chopped
- 2 tablespoons Lemon juice
- 1 whole Bay leaf
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Preheat your oven to 375°F (190°C).
Season both sides of the filet of sole with a pinch of salt, pepper, and a light sprinkle of paprika. Set aside.
In a large oven-safe skillet, heat the olive oil over medium heat.
Add the minced garlic and chopped onion to the skillet, sautéing for 3-5 minutes until softened and fragrant.
Stir in the diced tomatoes and cook for an additional 3 minutes, allowing the tomatoes to soften and release their juices.
Mix in the white wine, bay leaf, parsley, and remaining paprika. Simmer for 5 minutes to let the flavors meld together.
Arrange the seasoned filet of sole on top of the tomato mixture in the skillet.
Spoon some of the sauce over the fish to coat it evenly.
Drizzle the lemon juice over the fillets and transfer the skillet to the preheated oven.
Bake, uncovered, for 15-20 minutes, or until the fish is tender and flakes easily with a fork.
Remove the skillet from the oven, discard the bay leaf, and garnish with extra chopped parsley if desired.
Serve warm with your choice of side dishes, such as Portuguese rice or crusty bread.
Nutrition Facts
Calories |
214 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.5 g | 11% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 48 mg | 16% | |
| Sodium | 555 mg | 24% | |
| Total Carbohydrate | 10.0 g | 4% | |
| Dietary Fiber | 2.4 g | 9% | |
| Total Sugars | 5.1 g | ||
| Protein | 20.3 g | 41% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 42 mg | 3% | |
| Iron | 1.2 mg | 7% | |
| Potassium | 675 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
