Grilled fish and summertime just seem to go together, and often, when it is hot out, we are looking for a light meal that will still satisfy. This tasty grilled fillet of sole is just the answer. The sole is first marinated in a flavorful lemon-balsamic mixture and then grilled to perfection. Served with a side of grilled vegetables or salad greens, it is the perfect healthy meal for dinner al fresco.
- Rinse and dry fillets. Place fish in a shallow baking dish.
- Combine balsamic vinegar, lemon juice, mustard, onion, and chopped parsley in a small bowl. Mix and pour over fish. Cover and refrigerate for 20 to 30 minutes.
- Preheat grill and oil the grates well. Remove fish from marinade and place on grill. Grill on high heat for about 4 to 6 minutes or until fish reaches an internal temperature of at least 145 degrees F.
- Once cooked through remove from grill, garnish with lemon slices, and serve.
Tips and Variations
Grilling fish fillets can be a little tricky—delicate fish can be challenging to flip and may fall apart (and through the grates) when cooking. There are a couple ways to avoid a grilling disaster, however. If you grease the grill grates very well beforehand, you should not have a problem; take a paper towel that has a coating of vegetable oil and using grilling tongs, pass the towel over the grates a few times until well greased. If you still are apprehensive to grill directly on the grates, you can use a grilling fish basket; spray with a little cooking spray before putting in the fish. Leaving the skin on the fillet will also make them easier to grill.
If you haven't had any luck when placing the fish directly on the grill, you can cook the sole in a foil packet; place the marinated fish on a large piece of aluminum foil, drizzle a little of the marinade to keep moist, and then close up the foil tightly creating a packet. Place on the grill and cook for 6 to 10 minutes until cooked through.
You want this sole to be moist and tender so be sure not to overcook the fish; not only will it be dried out and inedible but it will also smell and taste fishy.
Sole is a delicate, mild fish that is best prepared with just a few ingredients to bring out its fresh taste. If you would like to use another fish for this recipe that will have a similar texture and taste, flounder, grouper, haddock, pollock, red snapper, or tilefish are all good substitutes.
Just remember to adjust the cooking time if the thickness is different. This marinade can be used for thicker and more flavorful fish as well; it would be delicious on salmon, cod, and tilapia.