If you’re looking for a recipe that enchants the palate and warms the heart, sole rolls with peas are the perfect choice. This preparation not only enhances the delicate flavors of the fish but combines them with the natural sweetness of peas, creating a harmonious and refined dish.
Fish rolls are a traditional dish of Mediterranean cuisine, but with a touch of creativity, they can become a gourmet proposal. Sole rolls with peas represent this fusion between tradition and innovation.
The secret to enhancing this dish lies in the simplicity and freshness of the ingredients: quality sole fillets, fresh and fragrant peas, selected spices, and a touch of color given by the tomato. Each ingredient is carefully chosen to ensure an exceptional final result.
While the peas cook gently, the sole fillets are laid out on the cutting board and wrapped delicately to form tasty rolls. A light dusting of flour makes them ready for perfect browning in the pan with butter and sage. And from there, a plunge into the pan with the peas, which envelop them in a warm and aromatic embrace.
Serving sole rolls with peas is a moment of joy and sharing. It makes you think of beautiful summer evenings, the sea breeze, the salty smell filling the air, and laughter around a cheerful and festively set table. Each bite is an explosion of flavors, a perfect balance between the delicacy of the fish and the sweetness of the peas, enriched by the fresh notes of aromatic herbs.
Don’t miss these other tasty seafood mains:
- Difficulty: Very Easy
- Cost: Economical
- Preparation time: 7 Minutes
- Portions: 4 pieces
- Cooking methods: Stove
- Cuisine: Italian
- Energy 242.11 (Kcal)
- Carbohydrates 9.00 (g) of which sugars 2.60 (g)
- Proteins 13.74 (g)
- Fat 16.49 (g) of which saturated 6.68 (g)of which unsaturated 3.78 (g)
- Fibers 3.61 (g)
- Sodium 603.93 (mg)
Indicative values for a portion of 150 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for Sole Rolls with Peas
- 4 fillets sole
- 1 cup oz canned peas, drained
- 3 tbsp oz butter
- 2 canned tomatoes
- 1 shallot
- 1 clove garlic
- 1 bunch parsley
- 4 leaves basil
- 1 tbsp sage
- 2 tbsp flour
- 2 tbsp extra virgin olive oil
- 2 pinches salt
- 1 pinch pepper
Preparation of Sole Rolls with Peas
Wash and thoroughly dry the sole fillets.
In a very large pan, sauté the chopped garlic, shallot, basil, and parsley in the oil and 1 oz of butter.
After 5 minutes, add the tomatoes, mash them with a fork, and add salt and pepper. Cook for another 5 minutes.
Drain the peas, rinsing them under running water, and add them to the sauce. Continue cooking for 15 minutes.
Meanwhile, form rolls with the sole fillets; secure them with a toothpick and dip them in flour.
In another pan, heat another 1 oz of butter with the sage and add the fish rolls, browning them on both sides over medium heat for 5-6 minutes.
Turn off the heat and transfer the sole rolls to the pan with the peas and, if necessary, add a little water. Continue cooking for 10 minutes.
Storage of Fish Rolls and Peas
Sole rolls with peas can be stored in the fridge for 2-3 days, sealed in an airtight container.
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Sea Bream Fillets with Cherry Tomatoes and Olives
Sea Bream en Papillote Light Recipe
FAQ
Can I use frozen sole fillets?
Of course. You can also use frozen fish, provided it is of good quality. Make sure to thaw it well, and after running it under a stream of water, pat it dry with a paper towel.
What can I serve with sole rolls?
You can pair them with a light green salad, steamed or roasted potatoes, and grilled vegetables.
What type of fish can I use instead of sole?
You can substitute sole with other fish that have a delicate flavor and white meat, such as flounder, cod, or sea bream. The important thing is that the fish is fresh and of good quality.
