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EasyCook
Baked sole
Baked soleEuropean cuisine
Sole with butter
Sole with butterSpanish cuisine
Sole soup
Sole soupMediterranean cuisine

Sole fillet

Sole fillet
A thin, tender white flatfish fillet for quick frying in butter and roulades.

Sole fillet is a thin, tender white fillet of flatfish with a delicate sweetish taste and small bones. It is quickly fried in butter (sole meuniere), baked in stuffed roulades and served with lemon and capers.

Calories, proteins, fats and carbohydrates per 100 g of product

Sole fillet, Raw: Calories 70.0 kcal, Proteins 12.4 grams, Fats 1.9 grams, Carbohydrates 0.0 grams per 100 g of product.

Calories70.0 kcal
Proteins12.4 grams
Fats1.9 grams
Carbohydrates0.0 grams
Data: USDA FoodData Central

Recipes with this ingredient

Open pie with sole, potatoes and spices

Open pie with sole, potatoes, and spices is an elegant dish inspired by Chinese cuisine. Its roots trace back to the traditions of preparing delicate fish with aromatic seasonings, creating a harmony of flavors. The crumbly dough made with egg and vegetable oil forms a crispy base that pairs wonderfully with the juicy filling of sole, potatoes, and melted cheese. Mayonnaise and herbs add freshness, while fish spices reveal depth of flavor. This pie is perfect for warm family dinners or festive gatherings, impressing guests with its rich aroma and tender texture.

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Quick Fish Pie
Quick Fish PieRussian cuisine | Main courses

Quick fish pie is a wonderful combination of simplicity and exquisite taste, originating from traditional Russian cuisine. It embodies the best qualities of homemade baking: tender, crispy dough and juicy, aromatic filling made from halibut and sole. The light acidity of lemon juice enhances the natural sweetness of the fish, while celery adds freshness. This pie is perfect for a cozy family dinner or festive gathering. It cooks quickly and doesn't require complex ingredients, making it an excellent choice for busy hosts. It can be served warm or chilled, garnished with herbs or a delicate sauce. It pairs well with a light salad and white wine, creating a harmonious gastronomic ensemble.

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Sole with lemon sauce

Sole with lemon sauce is a true embodiment of Mediterranean cuisine. Light, exquisite, and incredibly aromatic, this recipe originates from traditional Spanish cooking where seafood plays a key role. The tender sole fillet, fried to a golden crust, harmonizes with the refreshing lemon sauce that adds a subtle tang and highlights its tenderness. Parsley adds freshness while butter makes the texture especially silky. This dish is perfect for both a romantic dinner and a festive lunch.

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Spaghetti with anchovies, shrimp and sole

Spaghetti with anchovies, shrimp, and sole is an exquisite dish of Italian cuisine that combines marine flavor notes with the tenderness of a creamy sauce. Anchovies dissolve in oil to add richness and depth to the dish, while shrimp and sole fillet contribute a delicate texture. Cherry tomatoes bring a fresh tang balanced by a pinch of sugar, and basil enhances the aroma. Grana Padano adds refined creaminess while arugula provides a light spiciness. This dish not only delights the palate but also conveys the atmosphere of the Mediterranean coast where fresh seafood and quality ingredients create gastronomic magic. Perfect for dinner with a glass of white wine, it offers a harmony of flavors worthy of the finest Italian restaurants.

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Sole soup
Sole soupMediterranean cuisine | Soups

Fish soup from sole is a refined dish of Mediterranean cuisine filled with the freshness of the sea depths. This soup is light and tender due to the soft sole fillet that blends smoothly with a palette of vegetables—sweet pepper, carrot, and onion. The aroma of parsley and spices adds warm, cozy notes to the soup, making it perfect for leisurely lunches by the sea or cozy home dinners. With quick preparation and minimal ingredients, this fish soup remains incredibly healthy and simple while preserving natural flavors. The clear, rich broth enhances its special charm, leaving a light aftertaste of freshness and sea breeze.

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Golden sole fish sticks with tartar sauce

Golden fish sticks made from sole with tartar sauce are an exquisite combination of crispy breading and tender fish fillet, perfect for gourmets. This recipe draws inspiration from Georgian cuisine, where special attention is paid to natural flavors and simple yet rich combinations. Sole, known for its soft, almost creamy taste, gains an appetizing crust thanks to parmesan and breadcrumbs. Fried to a golden crispy crust, the sticks pair wonderfully with tartar sauce that adds freshness and a slight tanginess to the dish. Lemon slices complete the composition by enhancing the flavor nuances. This dish can be served as a main course at family dinners or festive gatherings while enjoying its rich taste and crispy texture.

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Sole Roll
Sole RollEuropean cuisine | Appetizers

The sole roulade is an exquisite dish of European cuisine that combines the tenderness of fish, the creaminess of Dutch cheese, and the crunchy texture of walnuts. This recipe captivates with its subtle aroma of dill and rich flavor that unfolds when baked to a golden crust. Historically, such fish roulades were popular in Mediterranean and Western European cuisines, where the combination of fresh seafood with rich notes of nuts and cheese was appreciated. The dish is perfect for both festive dinners and cozy home gatherings, highlighting the noble taste of sea fish in a refined presentation.

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Golden pieces of sole in dough with paprika and salt

Golden pieces of sole in batter with paprika and salt are an exquisite dish of French cuisine, combining tender fish fillet and a crispy aromatic crust. Sole is renowned for its delicate flavor and soft texture, while the batter with smoked paprika adds spiciness and a light smoky note. The crust becomes airy thanks to soda water, and the golden hue makes the dish not only appetizing but also aesthetically pleasing. This recipe is perfect for festive dinners or cozy home gatherings, served with lemon wedges or light sauces that enhance the rich flavor of the fish. Frying in hot oil creates a crispy texture, while spices add depth to the aroma. Each piece embodies the harmony of traditional French cooking, merging simplicity in preparation with sophistication in taste.

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Baked sole
Baked soleEuropean cuisine | Main courses

Baked sole is a refined dish of European cuisine that captivates with its tenderness and harmony of flavors. Historically, sole fish is associated with the gastronomy of Mediterranean countries, where it is valued for its softness and lightness. In this recipe, its delicate fillet is complemented by aromatic spices, fresh onions, and melting soft cheese, creating an unforgettable combination. Baking in the oven preserves the fish's juiciness while the sour cream layer adds a light creaminess. The dish is perfect for both everyday dinners and festive tables, especially when garnished with fresh herbs and vegetables. Serving sole evokes a sense of homey comfort and subtle restaurant taste at the same time.

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Lemon Ceviche
Lemon CevicheItalian cuisine | Appetizers

Lemon ceviche is a refined dish that combines the freshness of seafood with the brightness of citrus fruits. Although ceviche is traditionally associated with Latin American cuisine, this version carries hints of Italian gastronomy, where fresh ingredients play a key role. The delicate fillet of sole is soaked in rich lemon juice, which not only gives it an expressive flavor but also gently marinates it, changing the texture of the fish. The light spiciness of white pepper and fragrant herbs complement the composition, creating a harmony of freshness and aroma. Strips of bell peppers add color to the dish, while lemon wedges emphasize its lightness and elegance when served. This dish is perfect for a summer dinner or festive table, surprising guests with its simplicity and sophistication.

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Sole baked with white wine

Sea sole baked with white wine is a refined dish of Yugoslav cuisine that combines the tenderness of fish with the aroma of wine and lemon. This recipe, originating from coastal regions, embodies a love for simple yet elegant flavors. The sea sole, known for its delicate texture, gains special juiciness from the white wine and butter, while breadcrumbs and paprika add an appetizing crust and a hint of spice. Baked under foil, it absorbs all the flavors, and the last minutes uncovered give it a golden hue. Perfect for a festive dinner or romantic evening, it is served directly in the baking dish to retain all warmth and richness of flavors. A garnish of fresh herbs and a glass of white wine make this dish a true gastronomic delight.

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Fish sticks with yogurt

Fish sticks under yogurt are a refined dish of Irish cuisine, combining the crispy texture of the breading and the tenderness of sole. The origins of this recipe are linked to traditional fishing families in Ireland, where fresh catch was fried in a golden crust. The dish's hallmark is the harmony of rich flavors: tender fish fillet, the spiciness of parmesan, and the freshness of yogurt sauce with lime and chives. The crispy sticks pair perfectly with a spicy sweet chili sauce, creating a balance of light heat and creamy softness. They can be served as an appetizer or main course – perfect for both a cozy family dinner and an elegant guest reception.

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Sole with butter
Sole with butterSpanish cuisine | Main courses

Sea bass with butter is an exquisite dish of Spanish cuisine that embodies the sophistication of Mediterranean traditions. Tender fish fillet, lightly dusted with flour, is fried to a golden crust in hot oil, achieving a crispy texture outside and juicy flesh inside. Fragrant parsley and lemon wedges enhance the flavor, adding freshness to the dish. The final touch is a velvety sauce made from melted butter with lemon juice that fills the fish with rich buttery tenderness. This dish is perfect for a festive dinner or romantic evening, offering a sense of gastronomic travel along the coast of Spain. Simple to prepare yet elegant in presentation, it wins the hearts of gourmets with its delicate balance of flavors.

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Fried sole fillet with brandy and tomato mayonnaise

Fried sole fillet with brandy and tomato mayonnaise is a refined dish of French cuisine that combines the tenderness of fish with the rich flavor of the sauce. The light, airy fillet fried to a golden crust creates a crispy texture perfectly complemented by the tangy tomato mayonnaise with subtle hints of brandy. This sauce adds depth of flavor while gently highlighting the sea notes of the fish. The recipe originates from classic French gastronomy, where balance of flavors and exquisite simplicity in preparation are valued. The dish is perfect for a festive dinner or special occasion, served with white wine and fresh salad. Its ease of preparation makes it accessible even for home cooking, while the combination of ingredients offers true delight to every gourmet.

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Sole fillet in breadcrumbs with rice and tomato sauce

Fillet of sole in breadcrumbs with rice and tomato sauce is an exquisite dish of European cuisine, combining a crispy golden crust and tender fillet. Sole, known for its mild flavor, harmonizes beautifully with the aroma of fried breadcrumbs. The tradition of breading fish has roots in classic French and Italian gastronomy, where the aim is to highlight the tenderness of seafood. Accompanying the crispy fish is airy long-grain rice enriched with butter, while the tomato sauce adds a tangy zest and balances the flavor composition. This dish is perfect for a cozy dinner and pairs wonderfully with light white wines. Its simplicity in preparation and richness of flavor make it a favorite choice among connoisseurs of refined cuisine.

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