Broiled Sole Scampi
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
- 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
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!
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