You can Broil, bake or pan-fry grey sole with tasty results. This light, tender sole variety does not need excessive added flavorings; just a little bit of olive oil and a light sprinkling of spices will highlight the slightly sweet fish. According to "Prevention Magazine's Nutrition Advisor," sole is an excellent source of vitamin B-12 and protein. Sole is also a good source of magnesium, niacin, vitamin B-6, and omega-3 fatty acids. A 3-ounce serving of sole contains 99 calories and just 1.3 grams of fat.
Preheat the oven broiler.
Drizzle 2 tablespoons of olive oil over 4 grey sole filets, around 4 ounces each. Rub the olive oil all over the fish filets.
Sprinkle 1 tablespoon lemon pepper seasoning, 1 teaspoon salt and 1 teaspoon dried parsley over the fish. Place the fish on the broiler pan rack, around 4 inches from the heat source.
Broil the fish for 5 minutes, then turn it over. Broil for 5 more minutes, or until the fish flakes easily when tested with a fork. Serve immediately.
Preheat the oven to 450 degrees F.
Place 5 grey sole filets, 1 pound total, on a shallow baking sheet. Drizzle the fish with 1 tablespoon of extra virgin olive oil. Rub the oil gently into the fish filets.
Sprinkle the fish with 1 teaspoon salt, 1 teaspoon ground black pepper, 1 teaspoon of tarragon and 1 teaspoon of garlic powder.
Bake the fish for 7 minutes, or until it flakes easily when tested with a fork. Serve immediately.
Add 2 tablespoon of olive oil to a skillet and preheat the oil over a burner on medium-high heat.
Sprinkle 2 grey sole filets, about 4 ounces each, with 1 teaspoon salt, 1 teaspoon ground black pepper, 1 teaspoon dried parsley and 1 teaspoon lemon zest.
Place the filets in the skillet. Cook them for 3 minutes, or until they turn golden brown.
Flip the fish over and cook for 2 more minutes, or until the fish flakes easily when tested with a fork. Serve immediately.
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- Fish Tales Gourmet Seafood Market Products: Grey Sole
- "Prevention Magazine's Nutrition Advisor"; The Editors of Prevention Magazine; 1994
Sarah Bourque has been a freelance writer since 2006 and is based in the Pacific Northwest. She writes and edits for the local publisher, Pacific Crest Imprint and has written for several online content sites. Her work recently appeared in "The Goldendale Tourism and Economic Development Magazine" and "Sail the Gorge!" magazine. She attended Portland Community College where she studied psychology.