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.
- Fish Tales Gourmet Seafood Market Products: Grey Sole
- "Prevention Magazine's Nutrition Advisor"; The Editors of Prevention Magazine; 1994