Grilled sole

From the sea we can obtain an infinity of options when preparing a exquisite dish, and an ideal fish for us to include in our diet is Sole. This white fish contains many favorable nutritional properties for anyone and also provides a very delicious flavor.

There are many ways to prepare sole, but we want to emphasize one of the most common and tasty: the grilled sole. If your mouth is already watering, follow us to learn this magnificent and healthy recipe.

Grilled sole recipe

Ingredients

Preparation of the grilled sole

1. When we order the sole at the fishmonger, they usually sell it to us ready to cook it, but in the event that we have the complete fish, we will need to prepare it. For that we will wash it very well, we will cut the head of the fish with a knife or kitchen scissors. With the knife we ​​will cut the sole transversely to open it and remove the skin. We will place the knife between the meat and the spine and we will slide it carefully to be able to fillet the sole.
2. Now with the sole ready, we will take both fillets and apply a little olive oil with the help of a kitchen brush. We can also add a little oil in the pan and let it heat up over medium heat.
3. Once the oil is hot, we will place the fillets in the pan, letting them cook for 3 minutes on each side. There we can add the finely chopped parsley, salt and freshly ground pepper.
4. This fish has a very tender meat and it cooks quickly, so that in about 6 minutes you would have the sole cooked perfectly, although that also depends on the taste of each person.
5. Once the sole is ready, we will serve it on a plate and apply lemon juice on it, in this way its flavor will increase.

Tips and cooking tips to prepare grilled sole

One of the ingredients that are also widely used for this type of white fish preparations is flour. For that, we will put a little flour on a plate, where we will pass the fillets so that the flour adheres, after that we will pass it to the pan, in this way we will achieve a crispier texture.

Food properties of grilled sole

Sole is a fish that has for each 100-gram serving, about 83 calories, 17,50 grams of protein and contains a low level of fat. It is rich in vitamin B3 (6,83 mg) and minerals such as calcium (33 mg), phosphorus (195mg) and iodine (16mg). It has a subtle flavor, which makes it perfect to introduce fish as a diet for children or people with sensitivity to stronger flavors.