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 Sole Scampi
Ingredients
- 1 tbsp extra virgin olive oil plus a little extra to brush on baking sheet
- 2 tbsp fresh lemon juice
- 1/4 cup chopped parsley
- 2 cloves minced garlic
- 3 chopped scallions
- 1 lb sole cut into 4-4 ounce pieces
- Salt and pepper to taste
Instructions
- 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.
SpoonThat.com
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.
C Chiu
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!
Erin
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.
Michelle
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.