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 tbsp (30 ml) olive oil
- 2 tbsp (30 ml) light soy sauce
- 1 tbsp (15 ml) white vinegar
- 1 tsp thyme flakes
- 1 tsp dried basil
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 tbsp (15 ml) olive oil (for salsa)
- Salt and pepper to taste
Instructions
- Preheat the oven to 180°C (356°F).
- In a bowl, mix 2 tbsp olive oil, 2 tbsp light soy sauce, 1 tbsp white vinegar, 1 tsp thyme flakes, and 1 tsp 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 tbsp 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