If you are looking for a fast dinner option that is relatively inexpensive, and can be gussied up any number of ways, look no further than sole! Here on the West Coast of BC, its fished year-round, making it a local, fresh (not frozen) fish option.
It comes in flat fillets that are really easy to roll up with all kinds of fillings, and once prepared, it takes only about 10 minutes to cook in the oven at 375 – 400 degrees. You can do double-duty in the oven, and roast some vegetables such as carrots or zucchini with onions, garlic, olive oil and seasoning, and then use the cooked vegetables as filling! OR, you can make a spinach-ricotta filling, OR caramelized onion and peppers … the possibilities are limited only by your imagination. Because the sole is such a mild flavoured fish, it serves as a backdrop for all kinds of flavours.
Just remember when you lay out your fish fillets, lay them with the spine-side up (its easy to spot, as its much smoother than the outer side) – you won’t need any toothpicks as the proteins in the fish contract more along the spine side, making the roll even tighter once it cooks! Self Sealing! Bake on parchment at 400F for 10-13 minutes.
You can see these ones were rolled up with zucchini and garlic slivers, seasoned with salt, pepper and a dusting of Herbs de Provence, drizzled with olive oil.
Let me know in the comments below what fillings you like to pair with your sole fillets! I’m also thinking about doing a video demo on how to roll these up – link will be posted here if I do.
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