Since childhood, we all know that fish is a very healthy and important product in human life. Especially valuable are omega acids and phosphorus, which are abundant in this product and vital for the human body to work well. Fish comes in different varieties. Some people like sea food, others like fresh water. Some people like fried fish, others like stewed fish. For example, I love everything, and especially if it’s fillet and you don’t need to extract bones from it.

Not long ago, my godfather treated me to a magnificent dish - sole baked in the oven. Today I will tell you how to cook sole with potatoes in the oven according to my kuma’s simple recipe with a photo. Even novice cooks can easily master this dish.

Kitchen appliances and utensils: gas or electric stove and oven with temperature control, cutting board, knife, grater, baking sheet with parchment paper, frying pan, spatula, spoon, 4 plates or bowls for ingredients.

Everything seems to be clear with the dishes and equipment, all that remains is to figure out the food part of the recipe.

Ingredients

In order for the sole in the oven with potatoes to come out with a bang, you need to carefully consider the choice of the main ingredients:

• Fish can be bought fresh frozen in any supermarket or market. Main - pay attention to the freezing date and the amount of ice in the package. If there is too much ice, the fish has already been thawed several times or stored incorrectly. Such a product cannot be considered fresh and usable; it is better not to take it at all.
• Take medium potatoes. The main thing is that the tubers do not have eyes and that they are firm, without black or green spots or rotten areas.
• Take medium tomatoes, any variety. Good tomatoes are beautiful, elastic, not cracked. The skin is shiny, without spots, and the stalk is green and without signs of spoilage.

• Choose a medium carrot, without an abundance of blackheads and soft areas. High-quality carrots are bright orange in color, firm, without excess roots and dirt.
• Take a medium sized onion too.- this way there is a greater chance that it will not be spoiled inside. The onion should be firm to the touch, with skin tightly attached and no green sprouts.
• Dairy products (cheese and sour cream) can only be taken where these products are stored in the refrigerator. Necessarily check the integrity of the packaging and compliance with expiration dates. It wouldn't hurt to inspect a piece of cheese for mold or dry edges.
• Mayonnaise can be of any fat content– be guided by your taste. The main thing is to check the integrity of the container and shelf life. Be careful - sellers often change the shelf life on plastic containers to suit your taste. It is safest to take mayonnaise in jars, the consumption dates of which are written on the lids - these are the real dates set by the manufacturer.

When everything you need is in the kitchen, you can safely start cooking, it’s really very simple!

Step-by-step preparation

1. First of all, defrost the sole and rinse the fillet, peel and rinse the vegetables. Now let's prepare all the ingredients of the dish. Grate 150 grams of carrots (about 2 pieces) on a coarse grater. Then finely chop 100 grams of onion (one medium onion).
   
2. Lick the onions and carrots into a preheated frying pan with a small amount of vegetable oil and fry over medium heat until golden brown (7-10 minutes).
   
3. Cut 500-600 grams of potatoes (8-10 medium tubers) into slices 2-3 millimeters thick.
   
4. Grate 150 grams of cheese onto a coarse grater. Cut 900 grams of fish into arbitrary pieces. Salt each piece of fish and spread with spices to your taste.
   
5. Mix 100 grams of sour cream and 50-70 grams of mayonnaise - this is our sauce. The preparation is over, only a small matter remains.
6. Line a baking sheet with parchment paper and place half of the chopped potatoes on it. Salt to taste and add some spices.
   
7. Place the fish on top of the potatoes, then the fried carrots and onions. Coat the frying layer with sauce (it is enough to use about a third of the total sauce).
   
8. Place the remaining potatoes on a baking sheet and season with salt. Cut 200-300 grams of tomatoes (2-3 medium vegetables) into circles and place them on top of the potatoes. Spread the remaining sauce on top.
   
9. Place the baking sheet in an oven preheated to 200°C for 40-45 minutes.
   
10. Remove the potatoes when done, sprinkle with grated cheese and return to the oven for another 10 minutes. Then let the dish cool slightly and serve. Bon appetit!
    

Recipe video

In order to finally understand all the intricacies of preparing sole fillet in the oven according to the given recipe, watch the video dedicated to this amazingly tasty dish. The process of preparing the ingredients and assembling the treat on a baking sheet is shown in detail.

How to decorate a dish

Thanks to the tomato slices and golden cheese crust, the dish looks amazing without any additional decorations. But if you want to add colors, sprinkle the entire baking sheet or each serving separately with fresh chopped herbs.

You can also garnish each serving with a simple sprig of parsley or basil, this will add additional appetizing to the dish.

• It is very important to wait until the fish is completely defrosted.– this way there will be no excess moisture in the dish.
• It is not necessary to fry the onions and carrots for this dish; you can add them raw - you will save a little time.
• It is important to cut the tomatoes immediately before laying them out on potatoes - this way they won’t have time to lose a lot of juice.

It is best to serve this treat warm - the cheese will cool down a little and will not reach for the spatula, and the dish will be just the ideal temperature for eating. This fish and potatoes will be a great second course for lunch or a full dinner for the whole family.

Options for preparing fish dishes

In addition to this recipe, there is a lot of tasty and healthy ways to cook fish:

• Knowing this, you can easily decorate both your everyday and holiday tables.
• It turns out very tasty, be sure to try this dish too.
• Developing the theme of baked fish, I recommend trying the recipe, this is a very tender and tasty fish.
• If you want a richer dish, you will like it, it is simple to prepare, but it is a satisfying and flavorful dish.
• For lovers of freshwater fish, there is an excellent one; even novice housewives can cook this fish using it.

Sole baked with potatoes is a very light, healthy and tasty dish. It can be easily mastered by novice cooks, and experienced housewives will be pleased with its simplicity. If you know how to make this recipe easier and better, or if you have your own interesting way of preparing sole, share your ideas in the comments!

Opinions about preparing sole are quite controversial: some people like the taste of this fish, while others think that it is a bit fatty. However, its meat always turns out tender and juicy in taste. The most fastidious gourmets should study the recipe for sole with a photo in the oven, where it is baked with vegetables. In this case, all the fat from the fish flows onto the onions and carrots. Thus, vegetables are better absorbed by the stomach. The grated cheese sprinkled on top of the sole will tempt any guest.

Sea sole in the oven: recipes with photos for housewives

Ingredients

Thawed sole 2 pieces) Carrot 1 piece(s) Bulb onions 2 heads Hard cheese 250 grams Potato seasoning 1 tsp Refined sunflower oil 50 grams Boiled rice 250 grams

• Number of servings: 5
• Cooking time: 25 minutes

Sea sole in sour cream in the oven: ingredients

This dish is suitable for people who do not want to stand at the stove for a long time. The cooking process is also made easier by the fact that there are no bones in the fish fillet. Any housewife can make seafood in sour cream in the oven if she needs to quickly feed her family.

To prepare the dish you will need:

• 2 thawed sole fillets
• large carrot (needs to be peeled)
• 2 medium onions
• 250-300 g of any hard cheese
• 1.5-2 tsp. potato seasoning
• 50 g refined sunflower oil
• 250-450 g boiled rice (for garnish)

Sea tongue baked on a vegetable “pillow” is given even to small children. However, then instead of potato seasoning, dried dill and salt are added to the dish.

How to cook sole under a fur coat in the oven?

Boil the rice.

• Rinse it thoroughly and place it in cold water over high heat.
• As soon as the water boils, turn down the gas.
• Wait 15-20 minutes, stirring the rice regularly.
• Drain it in a colander to drain all the water, and then put it in a bowl, greased with sunflower oil.

Handle the sole by washing it and then drying it with a paper towel. Coat both sides of the fillets with potato seasoning (its flavor goes well with this type of fish) and place on a plate. Let the sole marinate for an hour.

Peel and cut the onion into medium half rings.

1. Using a fine grater, carefully pass the carrots through first, then the cheese.
2. Find a baking sheet and grease it with vegetable oil.
3. Place the onions there, repeating the shape of the fish carcasses.
4. Sprinkle everything with potato flavoring and crumble the cheese on top.

Now cover this with a layer of carrots. Don't forget to sprinkle it with seasoning and cheese too. Drizzle a little oil onto the fillet. Place the pan in the oven for half an hour at 190 degrees. Then take everything out of there. Cover the fillet with grated cheese and return to the oven for 3 minutes.

Solefish has long been the favorite fish of many people. It is sold in the form of fillets, it is convenient to cut, and there is no need to remove the bones. In addition, the so-called sole has moderate fat content and a pleasant delicate taste. However, it is worth noting that in our country, pangasius fillet is often called the sole. There are significant differences between the two types of fish. Real sole is fattier and contains a large amount of iodine and valuable minerals. This fish is from the sea. Pangasius is a river fish with a low fat content. Pangasius is not so rich in useful substances, but it is more to the liking of everyone who wants to reduce the calorie content of their dishes, loves subtle flavors and wants to lose weight.

Most often, stores sell pangasius, cut into thin long layers. It is also commonly called the tongue of the sea. Both types of fish can be cooked approximately the same way, just keep in mind that pangasius is less fatty. Since the taste of such fish is not very pronounced, and many are accustomed to simply frying the fillet in a frying pan or boiling it, people often have a question: how to cook sole deliciously so that dishes made from it are truly impressive? Is it possible to transform the fillet, make it so pleasant that it can compete with expensive types of fish? It turns out that the usual sole can quickly become unusually tasty. Remember a few nuances and simple recipes. This will help you prepare delicious sole dishes.

Features of preparing sole dishes
Sole tongue is most often sold frozen. Remember that when defrosting, your purchase will noticeably shrink. From one kilogram of frozen fillet, approximately 700-720 grams of fish are usually obtained. Take this into account when you calculate the number of servings and think about how much fillet to buy. Pay attention to several important points to prepare sole correctly.

• Choose your fish carefully. It's good if you visit the store regularly. It is advisable to buy only fillets that have been recently imported. Keep an eye on the refrigerators in the store. They can fail, especially in hot weather. In this case, you should not purchase fish for some time, waiting for the next delivery. A good fillet has a uniform color and structure, with visible fibers.
  
• Real sole, like pangasius, must be washed before cooking. It’s great if you not only process the fillet under running water, but also soak it in a bowl for about two hours before doing so. The liquid should completely cover the fish. This water is not used. You just need to drain it and then rinse the fillet.
  
• Freezing sole, even high-quality ones, sometimes has a bad effect on the structure of the fibers. When frying or stewing, the fillet may begin to fall apart and lose its aesthetic appearance. The best option is to soak the fillet in salt water for an hour to make it easier to cook.
  
• Always remember: you can fry fillets or cook them in batter only in a well-heated frying pan. Then the fish is perfectly processed and delights with a beautiful golden crust.
  
• You should not use a large amount of spices and seasonings when you cook sole. The delicate taste and aroma of this fish will be muffled by spices, and not emphasized by them.
  

When you have high-quality sole, you can easily prepare various dishes from it. The main thing is to know the recipes and remember some features.

Cooking sole: secrets of delicious dishes
There are a lot of recipes for preparing sole. Let's focus on the most popular and interesting ones. Then you yourself will be able to improve existing recipes and come up with your own.

1. Simple and delicious. You can simply fry the sole in a frying pan. This will take a minimum of time. First prepare the fillet: cut it into portions, place in a bowl and season with moderate salt. Salt each piece and leave the fillet for one hour. Then for cooking you will need flour, egg and grated cheese. Dip each piece in the egg, then roll in flour or breadcrumbs and place in a hot frying pan. You need to turn the fillet over with a spatula, carefully. Cook until golden brown. Two to three minutes before the end of cooking, sprinkle grated cheese on your fish.
   
2. Tender pieces of sole in batter. You need to cut the fillet into small pieces, add a little salt and lightly sprinkle with lemon juice and olive oil. Be sure to finely chop fresh parsley or dill, and then rub a little greenery into each piece. To obtain the batter, mix flour and egg: the mass should be liquid, reminiscent of sour cream. When the frying pan is already hot, but not yet smoking, you need to dip each piece in the batter and send it to cook. In 10 minutes you will be able to taste a wonderful dish!
   
3. Sole sole with tomatoes. Tender fillet goes very well with tomatoes, fresh and processed into paste. For 700 grams of sole, it is enough to take 200 grams of tomato paste and three medium-sized tomatoes. Place portioned pieces of raw fillet in a bowl, sprinkle them with olive oil, add a little salt and brush with a thin layer of tomato paste. Peel the tomatoes, first scald them and place them in cold water. Cut the tomatoes into medium-thick slices. Then place the fillet and tomatoes in layers in a preheated frying pan. Simmer your sole for 30 minutes. It is better to serve the dish with lettuce leaves.
   
4. The most affordable sole dish: for those who do not like to spend a lot of time on cooking. Many people prefer to cook food with minimal effort. If you want little to no involvement in the process, no cutting of vegetables and no monitoring of pots and pans, this recipe is for you. Just take sole fillet, any frozen vegetables or a mixture of them. Cauliflower, bell peppers, carrots, and green beans are suitable. It's good if you add tomato paste or canned tomatoes. Place the fish in a baking dish and place all your vegetables on top. You can put the fillet in the oven for 45 minutes, where it will cook at medium temperature. Then all that remains is to take out your dish and enjoy the pleasant taste and aroma.
   
5. Sole with vegetables in pots. This easy-to-prepare dish has excellent taste and a festive look. You will need to cut the fillet into small cubes. Prepare vegetables: zucchini, tomatoes, Brussels sprouts, bell peppers, onions and carrots. You can add beans or beans, some potatoes. Cut the vegetables into cubes too. Greens and olive oil will come in handy. Fish and vegetables should be laid out in layers, and then pour a small amount of oil over the mixture and sprinkle with herbs. Place the pots in the oven for 40 minutes. 5 minutes before cooking, you can sprinkle the dish with grated cheese. Serve pots of fresh herbs.
   

You can prepare sauces for sole by mixing fried vegetables and sour cream, tomato paste, olive oil in the proportions that suit you best. Solefish dishes go well with fresh herbs, especially lettuce, parsley and celery. Light soups are also prepared from fillet, supplemented with vegetables and beans.

Solefish dishes range from the simplest to the most sophisticated. This fish is cooked in foil, baked with vegetables, stewed and even added to first courses. However, the most common and, perhaps, fastest way is to fry the sole fillet in breadcrumbs. This simple and undeniably tasty dish is in perfect harmony with almost any side dish.

When prepared correctly, this delicate fish will literally melt in your mouth. So, let's quickly find out how to fry sole in a frying pan.

Ingredients:

• sole fillet - 1 kg;
• eggs - 2 pcs.;
• breadcrumbs - 1/2 cup;
• lemon juice - 1-2 teaspoons;
• vegetable oil - 3-4 tbsp. spoons;
• salt, spices - to taste.

Fried sole recipe

1. First, let's defrost the fish. The best way is to place the bag of fillets in a container of cold water and put it in the refrigerator. This technology allows you to preserve the structure of the sole and minimize the number of bacteria. Cut the defrosted fillet in half (if the pieces are very large, you can cut them into 3-4 pieces).
   
2. Beat the eggs with a mixer or whisk until light foam.
   
3. Lightly salt each piece of fish and then sprinkle generously with spices. A successful accompaniment to sole would be basil, rosemary, nutmeg, saffron, or a mixture of various herbs intended specifically for fish dishes.
   
4. Dip the spiced pieces in the egg mixture and then roll in breadcrumbs.
   
5. Place in a heated, oiled frying pan and fry over moderate heat for 5-7 minutes on each side (until golden brown). If you don’t like the smell of fish, you can lightly season the sole fillet with a drop of citrus juice while frying. Place the finished fish on paper towels to remove excess oil.
   
6. Carefully place the pieces on a plate, trying not to damage the structure of the delicate fish. Sprinkling with lemon juice and adding a simple side dish and/or fresh vegetables, serve the fried sole to the table.
   
   So, we have discussed in detail how to fry sole in a frying pan! Bon appetit!

The fish will turn out juicy with cheese and sour cream. Solefish - the recipe in the oven is also suitable for other fish - cook for 15 minutes, and with a side dish for about 45 minutes.

Sea sole with onion and basil sauce

This traditional dish is prepared in just 10-15 minutes from three main ingredients.

You will need the following products:

• 1.5 kg fillet of sole;
• 4 large onions;
• 1 large bunch of basil (regan).

Additional Ingredients:

• 3 tbsp. spoons of olive oil;
• 150 ml fish broth;
• 100 g butter;
• freshly squeezed juice of half a lemon;
• salt - to taste;
• ground black pepper - to taste.

Fish broth can be cooked in 5-10 minutes from one small fillet prepared for baking, and then the boiled fish itself can be added to the sauce, mashed with a fork.

Preparation: wash the fillet and rub moderately with salt and pepper, finely chop the onion and basil. with high sides on a “pillow” of herbs and onions mixed with olive oil, pouring broth on top of everything. During baking, the onion will give juice and the sole will not be dry.

Fish broth can be replaced with the same amount of dry white wine.

Bake in an oven preheated to 200°C for about 15 minutes until the appetizing smell of fish appears - this is how it is ready. Leave the dish in the switched off oven for 10 minutes so that the sole fillet is saturated with juice.

Preparation of the sauce: carefully remove the fillet pieces onto a separate dish, and transfer the onion-basil sauce formed in the baking pan into a saucepan and simmer over low heat to a third of the volume. Pour lemon juice into the hot sauce and add butter.

Serve with sauce and boiled rice.

Sea sole with potatoes and tomatoes under a cheese crust

The sole (it takes a little longer to cook - the vegetables must be well baked) can be cooked immediately with a side dish. The heat treatment time - about 45 minutes - will not affect the juiciness of the fish, since it will be baked with sour cream or mayonnaise.

Required Products:

• 0.5 kg fillet of sole;
• 7 medium-sized potato tubers;
• 3 large meaty tomatoes;
• 1 large onion;
• 150 g hard cheese;
• 100 g mayonnaise (or full-fat sour cream);
• 2 tbsp. spoons of refined vegetable oil;
• salt to taste;
• a little ground black pepper;
• fresh dill.

Wash the thawed fillet and cut into portions. Peel the potatoes and onions and cut into 3 mm thick slices. Scald the tomatoes with boiling water, immerse them in ice water for a minute, remove the skin and cut into 5 mm circles so that they retain their shape during heat treatment. Grate the cheese on a medium grater.

Place in a deep baking tray, greased with oil: add salt to half the potatoes to taste, salt and pepper the whole onion and fillet, add a little more salt to the second half of the potatoes, and tomatoes. Spread mayonnaise evenly over the surface.

If you replace mayonnaise with sour cream, the dish will have a slight sourness, which is very appropriate with fish. The taste will change dramatically, but both options are delicious in their own way.

Bake in an oven preheated to 220°C for 45 minutes. Remove from the oven, sprinkle with cheese, increase the temperature and return back for 5 minutes until the cheese crust forms golden brown.

The recipe for sole in the oven with potatoes turns out similar to - good to serve hot, sprinkled with dill. When served cold, you can eat it like a pie with sweet tea or take it with you on a picnic.