Fillet of Sole in an Oil Sauce

  • Prep Time: 10 mins
  • Total Time: 30 mins
  • Servings: 4
  • About This Recipe

    “A very easy to make fish recipe that goes very well with cooked spinach. I developed this for my wife over 25 years ago as she would not eat fish before. It is now a regular fish dish in our home.”

    Ingredients

  • 8tablespoonslemon juice, freshly squeezed
  • 1/2 cupextra virgin olive oil
  • 4clovesgarlic, finely minced
  • 1teaspoondried oregano
  • 1 1/2 lbsfresh fillets of sole( 4 pieces)
  • 2teaspoonsdried dill weed
  • 1/4 teaspoonblack pepper, freshly ground
  • 4cupswater
  • 4cupschopped small fresh spinach
  • Directions

  • In a glass jar, mix together lemon juice, olive oil, minced garlic and dried oregano; shake well until creamy.
  • Divide sauce in half and set aside.
  • Preheat oven to 400 F degrees.
  • Rinse fillet of sole in cold water and pat dry with paper towelling.
  • Sprinkle each side of fish with dried dill weed and black pepper.
  • Place fish in a oven-proof casserole dish.
  • Pour half of the creamy sauce mixture over fish.
  • Bake in preheated 400 F oven for 10 minutes on each side or until fish is flaky (DO NOT OVERCOOK).
  • In the meantime, in a cooking pot or large saucepan, bring 4 cups of water to boil.
  • Add chopped spinach and cook for 2 minutes.
  • Drain immediately and cover with cold water and some ice cubes to cool.
  • Drain when cooled and pat spinach dry on paper towelling.
  • Divide spinach equally on 4 serving plates.
  • Place 1 piece of cooked fish on each plate.
  • Pour remaining creamy mixture sauce over fish.
  • Serve immediately.
  • Reviews

  • “Uncle Bill,gave this four and three quarters,not sure how to add the quarters.I will certainly do again.Many thanks for posting,a great way to avoid fat.Don Steele”

  • “I cooked just the fish (w/out spinach) and it turned out nice and tasty. Very easy recipe.”

  • “Needs more spinach than what the recipe calls for.Otherwise this is a simple and tasty meal that can be prepared in 30 minutes top.”

  • “Outstanding recipe Uncle Bill.I can’t wait to try this with halibut or seabass.”

  • “Very nice and easy to make. Could a drop of wine go into the sauce?”

  • “We really enjoyed this, an excellent combo of flavours. The dill sprinkled on top of the fish was perfect. I had some haddock which I used instead of the sole and it worked great. Took about 15 minutes to cook, and I didn’t attempt to turn it. Thanks for sharing this, Uncle Bill, it’s a keeper!”

  • “I don’t like fish but cook it for my hubby.I liked this one as it did not have a fishy taste.Hubby found it “a little too lemony” butI will definately make it again!”

  • “Very easy and delicious!I omitted the dill weed from the sauce because I don’t like dill, but other than that I followed the recipe as given.I will definately make this again!”

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