European salt, also called sole, is considered tasty and healthy. It is a relative of flounder, although it is often confused with pangasius, since when filleted they are similar in appearance and have similar organoleptic qualities. Solea is a fairly fatty fish, does not contain small bones, so it is very tasty when fried. Sometimes it is stewed, separately or with vegetables. This method of cooking fish is often preferred by people on a diet. Knowing how to cook sole in a frying pan, you can turn this fish into an excellent appetizer worthy of a holiday table. At the same time, cooking will require so little time and effort that any housewife can make this fish into a dish for a family dinner.
Cooking features
In our country, sole is sold frozen in the form of fillets. This greatly simplifies the process of preparing dishes from this fish, since the housewife does not have to waste time cutting it. Due to the fact that salt contains a significant amount of fat, it is difficult to dry it out, even if it is cooked in a frying pan. However, without knowing a few important points, the cook may not get exactly the result he expected.
- In order not to purchase cheaper pangasius instead of sole fillet, you need to pay attention to the color and size of the product. The pieces of sole fillet are thin, its outer side has a gray-brown tint.
- When purchasing fish, it is also important to evaluate the freshness of the product. Be sure to pay attention to the production date and expiration date of the product. It is also necessary to evaluate the appearance of the fish and packaging. If there is water or snow in the package, this indicates improper storage of the product. It was defrosted and re-frozen, and it is no longer possible to determine how many times this happened. Such a product may not only be dry and crumbly, but also unsafe for health.
- Sea sole cooks quickly, but if you didn’t take care to defrost it in advance, you won’t be able to whip up a tasty dish from it. In order for the fish to retain its shape and not be dry, it must be protected from moisture loss. To do this, it is defrosted in the refrigerator or ice water, that is, without a sharp temperature change. Trying to speed up the process using a microwave or warm water will not lead to anything good.
- For frying or stewing in a frying pan, sole fillets are usually cut into portions or even smaller pieces. To keep them even, it is better to chop the fish before it is completely defrosted. However, you can fry it only after it has completely defrosted, having previously blotted it with a napkin, otherwise there will be a lot of liquid in the pan, and the fish will not so much fry as stew.
Fried or stewed salt can be served as an independent snack, but more often it is accompanied by a side dish. It can be mashed potatoes or other vegetables, boiled rice, baked or stewed vegetables.
Perfection of taste - sole and tomatoes
In terms of taste, sole and tomato are best combined. In the oven, the dish will be cooked in its own juice, so it will remain dietary, but it will be quite filling.
Ingredients:
- peeled sole - 4 pieces (about 700 g);
- tomatoes - 4 tomatoes;
- feather onion - a bunch;
- lemon - 1 piece;
- thyme;
- olive oil - 50 ml;
- garden greens;
- salt;
- bay leaf - 4 pieces;
- pepper;
- coriander seeds.
Preparation:
- Rinse the fish. Dry with a paper towel.
- Cut each fillet in half.
- Wash the green onion. Cut into pieces up to 4 centimeters long.
- Wash the tomatoes. Cut into thick circles.
- Rinse the lemon with hot water. Cut into thin slices.
- Cut four large pieces of foil (you should have 4 servings of fish).
- Place foil on a baking sheet.
- Place a layer of lemons in the center of each piece of foil. Place tomato rings on them in one layer. Place sole on top.
- Pepper the fillet and sprinkle with salt.
- Top with chopped onions, bay leaves, thyme, coriander and a sprig of parsley.
- Drizzle everything with olive oil.
- Wrap the fillet with tomatoes and herbs in foil.
- Bake the dish in an oven preheated to 200° for 30 minutes.
How long to fry and stew sole
The cooking time for fish fillets in a frying pan depends on the temperature and size of the pieces.
- Fry the sole over medium or slightly higher than medium heat without covering the pan with a lid. Large pieces will be ready in 20 minutes, medium ones in 15 minutes. Fry small pieces of salt for 10 minutes.
- Simmer the salt fillet over low heat under the lid. Small pieces will be ready in 15 minutes, large pieces in about 20-25 minutes.
- Sometimes the fish is first fried and then stewed. When using this technology, the first stage will take 6-8 minutes and the same for the second. If you fry the fish for 4-5 minutes, then you will need to simmer it for 10-15 minutes afterwards.
Sometimes the recipe provides for a different cooking time for the sole, because it is necessary to cook not only the salt, but also other products included in the dish. In order to avoid mistakes and get the expected result, it is advisable to focus on the instructions accompanying the selected recipe.
Breaded
The taste of sole can be diversified by using special dough or crushed crackers for baking, which will help create a crispy crust on the surface.
Before frying the salt in batter, you need to beat chicken eggs with spices in one plate and pour flour into another. Dip each piece of fillet one by one in the egg mixture, then in flour and place in a hot frying pan with oil.
If you use croutons instead of dough, then the salted and peppered sole fillet is simply breaded and placed on a hot dish for frying.
To create a crispy layer, do not close the lid so that the crackers or batter do not soften, but you need to use a lot of vegetable fat. To make the snack less high in calories, it is recommended to place it on special paper before serving.
Frying sole is not difficult, although many people think that considerable effort must be made to prepare it. Following the baking rules and the advice of culinary professionals, you can create a real masterpiece from such an exotic dish in your own kitchen. Deliciously fried salt covered with a crispy crust will not only please your household, but will also please your guests. A beautiful dish with a spicy aroma will suit any buffet table.
I and my family members have tested and approved many different methods of preparing fish fillets. We all have a special affinity for sole fillet. But, as you know, this fish is quite fatty, which is not to everyone’s stomach. Therefore, before preparing any dish from sole, you should think about how to do it, so as not to the detriment of health. I came across an absolutely stunning and, most importantly, very simple recipe for preparing fish fillets with cheese and tomatoes in the oven.
Sea sole in the oven to the website
You can prepare any fish fillet in this way (cod, tilapia, pollock...). This cooking method makes the fish fillet very juicy, tender, satisfying and not at all greasy. And the presence of tomato gives the fish a very pleasant aromatic flavor. As they say, to paraphrase the famous phrase: everything delicious is simple! See for yourself.
Grocery list:
fish fillet according to the number of eaters, pepper, salt, cheese, seasonings, tomatoes, mayonnaise.
Sea sole in the oven to the website
Sole tongue in batter
Compound:
- sole fillet – 0.8 kg;
- breadcrumbs – 80 g;
- wheat flour – 80 g;
- chicken egg – 4 pcs.;
- milk – 80 ml;
- salt, pepper - to taste;
- refined vegetable oil - how much will be needed.
Cooking method:
- Thaw the sole fillet by cutting it into 2-3 cm pieces.
- Break the eggs into a bowl, add pepper and salt to them. Whisk.
- Add milk and beat eggs together. Add sifted flour, then breadcrumbs. Stir the dough with a whisk or mixer until it becomes completely homogeneous.
- Heat oil in a frying pan. Dip the pieces of fish into the batter and place them in the frying pan at a short distance from each other (in one layer).
- Fry the fish in batter on both sides, spending about 7 minutes on each side.
- Transfer the fried fish to a napkin to absorb excess oil.
- Fry the remaining fish in the same way.
Recipe: Sole tongue fried in flour. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of "Sea tongue fried in flour."
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 141 kcal | 1684 kcal | 8.4% | 6% | 1194 g |
| Squirrels | 12.2 g | 76 g | 16.1% | 11.4% | 623 g |
| Fats | 9.1 g | 56 g | 16.3% | 11.6% | 615 g |
| Carbohydrates | 2.5 g | 219 g | 1.1% | 0.8% | 8760 g |
| Alimentary fiber | 0.1 g | 20 g | 0.5% | 0.4% | 20000 g |
| Water | 0.3 g | 2273 g | 757667 g | ||
| Ash | 0.652 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 20.3 mcg | 900 mcg | 2.3% | 1.6% | 4433 g |
| Retinol | 0.02 mg | ~ | |||
| Vitamin B1, thiamine | 0.026 mg | 1.5 mg | 1.7% | 1.2% | 5769 g |
| Vitamin B2, riboflavin | 0.052 mg | 1.8 mg | 2.9% | 2.1% | 3462 g |
| Vitamin B4, choline | 1.98 mg | 500 mg | 0.4% | 0.3% | 25253 g |
| Vitamin B5, pantothenic | 0.011 mg | 5 mg | 0.2% | 0.1% | 45455 g |
| Vitamin B6, pyridoxine | 0.006 mg | 2 mg | 0.3% | 0.2% | 33333 g |
| Vitamin B9, folates | 1.033 mcg | 400 mcg | 0.3% | 0.2% | 38722 g |
| Vitamin C, ascorbic acid | 1.9 mg | 90 mg | 2.1% | 1.5% | 4737 g |
| Vitamin E, alpha tocopherol, TE | 1.734 mg | 15 mg | 11.6% | 8.2% | 865 g |
| Vitamin H, biotin | 0.076 mcg | 50 mcg | 0.2% | 0.1% | 65789 g |
| Vitamin RR, NE | 5.9654 mg | 20 mg | 29.8% | 21.1% | 335 g |
| Niacin | 3.176 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 290.42 mg | 2500 mg | 11.6% | 8.2% | 861 g |
| Calcium, Ca | 33.49 mg | 1000 mg | 3.3% | 2.3% | 2986 g |
| Silicon, Si | 0.152 mg | 30 mg | 0.5% | 0.4% | 19737 |
| Magnesium, Mg | 50.28 mg | 400 mg | 12.6% | 8.9% | 796 g |
| Sodium, Na | 361.67 mg | 1300 mg | 27.8% | 19.7% | 359 g |
| Sera, S | 232.53 mg | 1000 mg | 23.3% | 16.5% | 430 g |
| Phosphorus, Ph | 156.2 mg | 800 mg | 19.5% | 13.8% | 512 g |
| Chlorine, Cl | 589.64 mg | 2300 mg | 25.6% | 18.2% | 390 g |
| Microelements | |||||
| Aluminium, Al | 40 mcg | ~ | |||
| Bor, B | 1.4 mcg | ~ | |||
| Vanadium, V | 3.43 mcg | ~ | |||
| Iron, Fe | 1.034 mg | 18 mg | 5.7% | 4% | 1741 g |
| Yod, I | 63.59 mcg | 150 mcg | 42.4% | 30.1% | 236 g |
| Cobalt, Co | 25.569 mcg | 10 mcg | 255.7% | 181.3% | 39 g |
| Manganese, Mn | 0.0868 mg | 2 mg | 4.3% | 3% | 2304 g |
| Copper, Cu | 81.77 mcg | 1000 mcg | 8.2% | 5.8% | 1223 g |
| Molybdenum, Mo | 6.258 mcg | 70 mcg | 8.9% | 6.3% | 1119 g |
| Nickel, Ni | 7.708 mcg | ~ | |||
| Tin, Sn | 0.2 mcg | ~ | |||
| Selenium, Se | 0.229 mcg | 55 mcg | 0.4% | 0.3% | 24017 g |
| Titanium, Ti | 0.42 mcg | ~ | |||
| Fluorine, F | 547.22 mcg | 4000 mcg | 13.7% | 9.7% | 731 g |
| Chromium, Cr | 69.97 mcg | 50 mcg | 139.9% | 99.2% | 71 g |
| Zinc, Zn | 0.9199 mg | 12 mg | 7.7% | 5.5% | 1304 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 2.485 g | ~ | |||
| Sterols (sterols) | |||||
| beta sitosterol | 7.624 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.4 g | max 18.7 g | |||
| 16:0 Palmitinaya | 0.236 g | ~ | |||
| 18:0 Stearic | 0.156 g | ~ | |||
| 20:0 Arakhinovaya | 0.011 g | ~ | |||
| 22:0 Begenovaya | 0.027 g | ~ | |||
| Monounsaturated fatty acids | 0.907 g | min 16.8 g | 5.4% | 3.8% | |
| 18:1 Oleic (omega-9) | 0.903 g | ~ | |||
| Polyunsaturated fatty acids | 2.28 g | from 11.2 to 20.6 g | 20.4% | 14.5% | |
| 18:2 Linolevaya | 2.28 g | ~ |
The energy value of sole fried in flour is 141 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Fried sole
Compound:
- sole fillet – 0.8 kg;
- butter – 100 g;
- onions – 0.2 kg;
- cheese (optional) – 50 g;
- salt, pepper - to taste;
- lemon juice – 20 ml;
- breadcrumbs - how much will be needed.
Cooking method:
- Rub the thawed sole fillet with salt and pepper, sprinkle with lemon juice, and leave to marinate for 20-30 minutes.
- Peel the onion and cut into rings or half rings.
- Melt 30-40 g of butter in a frying pan, add onion, fry until golden brown, place on plates.
- Place the remaining oil in the pan. When it melts, roll the fish fillet in breadcrumbs and place in a frying pan. Fry it over medium heat for 20 minutes. Turn the fish over every 5 minutes to prevent it from burning.
- Place the salt on the onion bed and sprinkle with grated cheese.
As a side dish for fried sole, you can serve mashed potatoes, baked potatoes, and fresh vegetable salad.
1Solefish in thick cheese sauce
You will need:
- Fish fillet – 1 kg
- Onions – 2 pcs.
- Garlic cloves – 3 pcs.
- High fat cream – 200 ml
- Hard cheese – 100 g
- Salt, pepper, ground nutmeg - 1 pinch each
- Olive oil – 1 tbsp.
Recipe:
- Rinse the fish with cold water and dry well on a towel. Cut into portions and add a little salt.
- Place in a baking dish and top with a sauce made from cream, all the spices and grated cheese. Pre-grease the mold with oil.
- Bake the dish in the oven at 200 degrees for 40 minutes.
Fish fingers are the perfect appetizer!
If you are planning a small party with friends in the evening, prepare sole fish sticks baked in batter for an appetizer. This dish is unlikely to leave anyone indifferent. And it is best served with cheese sauce.
Compound:
- 1 kg fillet of sole;
- 2 eggs;
- 100-150 g of sifted flour;
- 100-150 g breadcrumbs;
- 100-150 g cheese;
- salt;
- spices.
Preparation:
- Wash the fillet, dry it and cut it into oblong pieces.
- Rub the fish with salt and spices and leave for 10-15 minutes.
- Now we need to make a triple batter. Beat the eggs well and pour the sifted flour into a separate bowl.
- Grate the cheese and combine with breadcrumbs, mix.
- Let's prepare a baking sheet: cover it with parchment.
- Now dip the fillet in the eggs.
- Then roll the fish in a mixture of breadcrumbs and cheese.
- Place the battered sole on a baking sheet at some distance from each other.
- Bake fish sticks in the oven at a temperature of 200 degrees for 15-20 minutes.
Sole sole or European sole is a fish of the Soleaceae family of the order Flounder, a valuable dietary product, and a commercial object. Lives in warm waters of tropical and subtropical seas. This fish is very similar in appearance to flounder, has the same laterally flattened, but more elongated oval body structure (the usual body length rarely exceeds 30 cm). The scales of the salt are small, hard, pale brown in color with dark spots, which allows it to successfully camouflage against the background of the sandy bottom. On the underside of the body (in its natural state facing the bottom) the color is lighter. Like the flounder, both eyes of the sole are located on the same side, which is due to their bottom-dwelling lifestyle.
It should be noted that sole is considered a delicacy product (unlike pangasius, which unscrupulous trade employees sometimes pass off as sole). So it is better to buy this fish whole, and not as fillets.
The flesh of the sole contains many useful substances: protein, amino acids (lysine, tryptophan and methionine), essential fats, as well as taurine, vitamins A, B, D, E, F, PP, potassium compounds, phosphorus, iodine, manganese, zinc , copper and iron.
Sole tongue can be prepared in different ways, including frying in a frying pan. There are two options: fry, rolled in flour (or), or fry in batter. As we remember, batter is a liquid dough, a mixture of eggs and flour, sometimes with the addition of milk and/or some other ingredients. Any product fried in batter (including fish) will be juicier than simply fried.
