The lemon sole fillets cooked in a pan are quick to prepare, tasty, and light, without flour and without using oil during cooking.
Sole is a lean fish, therefore suitable for a low-calorie diet.
I used frozen sole fillets that do not need to be thawed and are boneless, so they are also suitable for children.
Serve with their delicious cooking broth.
If you don’t have sole available or prefer an alternative, you can use another boned and scaled or skinned white fish, such as cod or hake, sole, desalted cod, sea bream, or sea bass.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- sole fillets (frozen)
- as needed lemon juice
- as needed water (or vegetable broth)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed chopped parsley
- 1 drizzle extra virgin olive oil (raw)
Do I need to thaw the sole fillets before cooking?
No, you can use them directly from frozen.
Just rinse them and place them in the pan.
Suggested Tools
- 1 Pan with lid, preferably glass
Preparation
Considerations for Hyperglycemia, Prediabetes, and Diabetes
– lean fish and simple ingredients;
– no flours or thickeners;
– light cooking without oil.
Rinse the frozen sole fillets under running water to remove the ice coating.
In a large pan, pour a base of lemon juice and heat it until it simmers.
Gently place the frozen sole fillets in the pan, avoiding overlapping them or overlapping as little as possible.
Cover with water or vegetable broth, about 100 ml depending on the pan’s diameter and the amount of broth desired.
Add a pinch of salt and a pinch of pepper.
Complete the cooking of the sole fillets without turning them until they turn uniformly white.Grind a little more pepper, add chopped parsley, squeeze some lemon juice, and drizzle with a little extra virgin olive oil raw.
Carefully remove the sole fillets with the help of a spatula for lasagna.
Plate.
Drizzle with the cooking broth.Your lemon sole fillets are ready.
Enjoy your meal!
The light lemon sole fillets are a second course easily balanced with preferably whole carbs [bread, pasta or rice] and vegetables to create a balanced meal or single dish that helps keep blood sugar stable.
Storage, Tips, and Variations
If you don’t like the taste of lemon, reduce the amount.
Add fresh herbs for flavor.
The lemon sole fillets can be stored in the refrigerator for one day in an airtight container.
You can reheat them in a pan with their cooking broth.
FAQ (Questions and Answers)
Why rinse sole fillets?
Rinsing frozen sole fillets helps remove the surface ice coating, preventing the fish from releasing too much water during cooking.
Can I use fresh sole instead of frozen?
Absolutely!
Pay attention to the cooking times: fresh fish cooks faster than frozen.
Also, ensure the fish is well-cleaned and boneless, especially if preparing the recipe for children.Can I substitute sole?
Yes, if you don’t have sole available or prefer an alternative, you can use another boned and scaled or skinned white fish, such as cod or hake, sole, desalted cod, sea bream, or sea bass.
