|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 4g||5%|
|Saturated Fat 1g||4%|
|Total Carbohydrate 6g||2%|
|Dietary Fiber 0g||2%|
|Total Sugars 4g|
|Vitamin C 8mg||42%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Sole is a flaky and mild-flavored white meat fish that many chefs favor in their recipes because of its beautiful consistency. Grilled, poached, steamed, or sauteed, this fish is very versatile and healthy. Ideal for a summer dinner, our fish is first marinated in a flavorful lemon-balsamic mixture and then grilled to perfection.
Serve it with a side of grilled vegetables and a rice salad for a filling but light dinner.
1 1/4 pounds sole fillet, 1/8-inch to 1/4-inch thick pieces
1/4 cup balsamic vinegar
1/4 cup fresh lemon juice
1 teaspoon dry mustard
1 small yellow onion, chopped
2 teaspoons fresh parsley, chopped
1 lemon, cut into slices
Salt, to taste
Freshly ground black pepper, to taste
Steps to Make It
Gather the ingredients.
Rinse and pat dry the fish fillets with paper towels. Place them in a shallow baking dish.
In a small bowl, combine the balsamic vinegar, lemon juice, mustard, onion, and chopped parsley. Mix and pour over the fish. Cover with plastic wrap 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 F. 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.
Once cooked through, remove from grill, sprinkle salt and pepper, garnish with lemon slices, and serve immediately.
How to Properly Grill Fish
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 some ways to avoid a grilling disaster:
- Grease the grill grates very well beforehand to avoid sticking. Take a paper towel that has a coating of vegetable oil and pass the towel over the grates using grilling tongs a few times until well greased.
- Instead of grilling directly on the grates, you can use a grilling fish basket. Spray the basket 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 it 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.
Use Our Marinade on Other Types of Fish
- 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 that would have a similar texture and taste, flounder, grouper, haddock, pollock, red snapper, or tilefish are all good substitutes. This marinade can be used for thicker and more flavorful fish as well; it would be delicious on salmon, cod, or tilapia. Remember to adjust the cooking time if the thickness is different.
- If you prefer other herbs, substitute the parsley for something else. Just be sure it's fresh. Dill or thyme would work well.