The holidays are over and a lull is over everyone. The feasting must come to an end. But who says healthy food can’t be tasty? I bring to you a fresh and quick recipe that does no damage to those waistlines, and yet feels like a celebration.
“Why must you a fish fry
When grilled tender, brown
Out of the oven it does fly
Onto a plate eager & waiting
Along with a sauce varied
That simmers on the edge
Flaky, with buttery goodness
It becomes a pledge”
PrintSole fillet with cooked pepper salsa
- Total Time: 4 hours 30 minutes
- Yield: 2 servings 1x
Description
This Sole Fillet with Cooked Pepper Salsa is a light and flavorful dish, perfect for those looking to enjoy a healthy meal without sacrificing taste.
Ingredients
Scale
- 2 fresh fillets of Sole or Cod (or any light white fish)
- 2 tablespoons olive oil
- 2 tablespoons light soy sauce
- 1 tablespoon white vinegar
- 1 teaspoon thyme flakes
- 1 teaspoon dried basil
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 tablespoon olive oil (for salsa)
- Salt and pepper to taste
Instructions
- Preheat the oven to 180°C (356°F).
- In a bowl, mix 2 tablespoons olive oil, 2 tablespoons light soy sauce, 1 tablespoon white vinegar, 1 teaspoon thyme flakes, and 1 teaspoon dried basil to prepare the marinade.
- Make slight slits in the fish fillets and toss them in the marinade. Cover and refrigerate for 4-5 hours to allow the flavors to infuse.
- While the fish marinates, prepare the pepper salsa. Heat 1 tablespoon olive oil in a pan over medium heat. Add the chopped red and yellow bell peppers, and sauté for 5-7 minutes until they are soft and slightly charred. Season with salt and pepper to taste.
- Remove the fish from the marinade and drain any excess liquid. Place the fillets on a baking sheet lined with parchment paper.
- Bake the fish in the preheated oven for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
- Serve the baked fish fillets hot, topped with the cooked pepper salsa.
Notes
For best results, marinate the fish for at least 4 hours to allow the flavors to develop fully. You can substitute sole with any light white fish like cod. Serve immediately after baking for the best texture. Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
- Prep Time: 4 hours 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with salsa
- Calories: 350
- Sugar: 3
- Sodium: 600
- Fat: 22
- Carbohydrates: 8
- Fiber: 2
- Protein: 30
- Cholesterol: 70
