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Baked Lemon Sole with Goat Cheese Recipe.
The flounder have sweet, delicate white flesh that chefs and consumers everywhere enjoy: low fat, fine-textured meat and delicate mild flavor. The combined nutrient strengths of flounder make it an outstanding food for helping stabilize blood sugar, may protect against ischemic stroke, may reduce risk of heart arrhythmia, preventing cholesterol from clogging arteries, may protect against leukemia, multiple myeloma, lymphoma and kidney cancer.
Flounder, 1 fillet (4.5 oz. / 127g) provides Calories: 148, Protein: 30.7g, Carbohydrate: 0.0g, Total Fat: 1.9g, Fiber: 0.0g, Selenium: 74mcg, Vitamin B12: 3.2mcg, Potassium: 437mg, Vitamin B6: 0.30mg. 0.657 grams of omega-3 fatty acids, derived from Eicosapentaenoic Acid: 0.309g, Docosahexaenoic Acid: 0.328g, and Alpha Lipoic Acid: 0.020g is improving the ratio of good cholesterol to bad cholesterol.
Baked Lemon Sole Recipe - easy recipe how to bake lemon sole fillets with Mediterranean Vegetable Pasta Sauce, Organic Goat Cheese, yellow or orange peppers, zucchinis, garlic, olive oil, and fresh basil.
Ingredients:
- 4 fresh Lemon Sole fillets (about 6 oz each)
- 1 1/2 cup Mediterranean Vegetable Pasta Sauce
- 3 oz Goat Cheese (Organic preferable)
- 2 yellow or orange peppers, cut into thick strips
- 2 zucchinis, cut into chunks
- 1 clove garlic, peeled and crushed
- 2 tbsp olive oil
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Serves/Makes: 4
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How to cook Baked Lemon Sole with Goat Cheese:
- Wash the pieces of fish thoroughly under cold running water.
- Place the pieces of fillets in salt water and let it soak for 10 minutes.
- Rinse well under cold running water, drain it well.
- Preheat the oven to 400°F.
- Roll up each piece of fillets and secure with a cocktail stick, then place in a medium-sized shallow baking dish.
- Pour the pasta sauce around the rolled fillets and break the cheese roughly over the top.
- Mix the peppers, zucchinis and garlic in a bowl with the oil and half the basil. Season, then tip onto a large baking tray.
- Place the vegetables and fish in the oven and cook for 20-25 minutes, or until the vegetables are tender and the fish is just cooked (it should be opaque and start to flake when tested with a fork).
- Remove the cocktail sticks.
- Serve the baked fillets on warmed plates, sprinkled with the remaining basil.
Notes:
This Baked Lemon Sole with Goat Cheese is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Baked Lemon Sole with Goat Cheese serves/makes: 4
Main Ingredient: Lemon Sole or Flounder
Preparation Method: Baked
How to fillet flounder:
Insert the blade of a sharp knife on one side behind the head and cut in an arc down to the bone. Then achieve the flesh along the sides and across the tail. Insert the knife behind the head and slip the knife down rib cage, cutting the fillet away from the ribs. To skin the fillet, place it skin-side down on a board and starting from the tail, slide a sharp knife between the skin and the flesh.
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