realistic recipes for a nutritious kitchen

Broiled Sole Scampi

Broiled Sole Scampi

Sole Scampi – Clean & Delicious®

Broiled fish is one of the most basic and useful cooking techniques to keep in your back pocket.  It’s a super simple way to get a Clean & Delicious meal on the table in a very short amount of time.

Sticking with a thin white fish such as Sole, Flounder or Perch will result in a beautifully broiled piece of fish in about five minutes, making this an ideal choice for a quick and nutritious weeknight meal.

Olive oil, salt and pepper would in-and-of-themselves deliver a tasty piece of broiled Sole but I decided to brush the filets with a combination of lemon, olive oil, garlic, parsley, and scallions.  Let’s just say that this recipe will be a keeper in my home:).

Are you a white fish fan?  What are some of your favorite ways to make Sole at home?

Broiled Shrimp Scampi

Yield: 2-4 servings

Prep Time: 10 minutes

Cook Time: 5 minutes

Total Time: 15 minutes

Ingredients:

  • 1 tbsp extra virgin olive oil plus a little extra to brush on baking sheet
  • 2 tbsp fresh lemon juice
  • ¼ cup chopped parsley
  • 2 cloves minced garlic
  • 3 chopped scallions
  • 1 lb sole (cut into 4-4 ounce pieces)
  • Salt and pepper to taste

Directions:

Pre heat the broiler and set top rack a couple of inches from the heat source.

In a small bowl combine olive oil, parsley, garlic, and scallions.

Place sole on a rimmed baking sheet that has been lightly brushed with olive oil and season with salt and pepper.

Brush each piece of sole with the olive oil and herb mixture making sure to have a nice thin coating on top of each piece of fish.

Pop the sole under the broiler for 4-6 minutes or until just cooked through.  You will know the sole is cooked once it has turned opaque.

Remove from the oven and serve with fresh lemon wedges.  Enjoy!

Serves 2-4.

 

Nutritional Analysis

One 4-ounce serving: Calories: 136; Total Fat: 4.9g; Saturated Fat: 0.9g; Cholesterol: 60mg; Carbohydrate: 1.8g; Dietary Fiber: 0.3g; Sugars: 0.3g; Protein: 21.3g

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4 Responses to “Broiled Sole Scampi”

  1. #
    1
    SpoonThat.com — March 30, 2011 @ 10:41 am

    WOW! i love sole simple baked or broiled. It can go with almost anything you have on hand and the scampi part sounds and looks delicious.

  2. #
    2
    C Chiu — March 30, 2011 @ 7:18 pm

    I hate white fish! I prefer salmon, trout, etc.. BUT I know that white fish is supposed to be better for you. With this recipe, i’d give it a try. Alright – I’ll try it next week!

  3. #
    3
    Erin — April 2, 2011 @ 7:16 am

    This looks great! I can’t wait to try it. I love making white fish since it’s so versatile. I like seasoning it with cumin, coriander, paprika and just a touch of cayenne and baking it. That tastes good, but I’ll sometimes top it with a little salsa verde (homemade if I have the time). I usually pair it with black beans and whatever veggies I have on hand.

  4. #
    4
    Michelle — April 19, 2011 @ 12:44 pm

    Haddock is a favorite in my kitchen! Pan sear in extra virgin olive oil, salt and white pepper. Seems so simple, but the white pepper make ALL the difference. It has converted 2 prior fish haters lol.

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