If you're looking for a dish that combines simplicity with elegance, look no further than this Baked Sole with Red Onion! This delightful recipe is not only easy to prepare but also brings a burst of flavor that will impress your family and friends. With tender sole fillets resting on a bed of caramelized red onions, drizzled with zesty lemon juice, this dish is a true crowd-pleaser. Perfect for a weeknight dinner or a special occasion, you'll want to keep this recipe in your culinary repertoire. So, roll up your sleeves and get ready to create a seafood masterpiece that will leave everyone asking for seconds!
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 4 sole fillets
- 1 large red onion, sliced
- 2 tablespoons olive oil
- 1 lemon, juiced
- Salt and pepper to taste
Instructions
- Preheat the oven to 400°F (200°C). Ensure the oven rack is positioned in the middle for even cooking.
- Prepare a large baking dish by lightly greasing it with olive oil to prevent sticking.
- Slice the red onion into thin, uniform rings, separating the rings gently to ensure even distribution.
- Pat the sole fillets dry with paper towels to remove excess moisture, which helps achieve better browning.
- Arrange the sliced red onion rings evenly across the bottom of the baking dish, creating a bed for the fish.
- Place the sole fillets carefully on top of the onion bed, ensuring they do not overlap.
- Drizzle olive oil evenly over the fish and onions, ensuring complete coverage.
- Squeeze fresh lemon juice over the fillets, distributing it uniformly.
- Season generously with salt and freshly ground black pepper to enhance the fish's natural flavors.
- Place the baking dish in the preheated oven and bake for 20-25 minutes, or until the fish is opaque and flakes easily with a fork.
- Remove from oven and let rest for 2-3 minutes to allow flavors to settle and fish to finish cooking.
- Carefully transfer the sole fillets and caramelized onions to serving plates, garnishing with fresh herbs if desired.
Tips
- Choose Fresh Fish: For the best flavor and texture, always opt for fresh sole fillets. If fresh isn't available, ensure the frozen fillets are properly thawed before cooking.
- Don’t Skip the Drying Step: Patting the sole fillets dry is crucial for achieving a beautifully browned exterior. Moisture can lead to steaming rather than baking.
- Layering is Key: Make sure to spread the red onion rings evenly in the baking dish. This not only enhances the flavor but also ensures that the fish cooks evenly.
- Experiment with Seasonings: While salt and pepper are classic choices, feel free to add a pinch of garlic powder or fresh herbs like thyme or parsley for an extra flavor boost.
- Watch the Cooking Time: Keep a close eye on the fish as it bakes. Sole cooks quickly, and you want it to be perfectly flaky without becoming dry.
- Rest Before Serving: Allowing the dish to rest for a few minutes after baking helps the flavors meld together, making each bite even more delicious.
- Garnish for Presentation: A sprinkle of fresh herbs or a lemon wedge on the side can elevate the dish's appearance, making it as visually appealing as it is tasty.
Nutrition Facts
Calories: 169kcal
Carbohydrates: 4g
Protein: 20g
Fat: 9g
Saturated Fat: 1g
Cholesterol: 90mg
