Sole stuffed with herbs & garlic, baked with beans & tomatoes

Cooking, Fish, Food, Healthy, Herbs, Recipes No Comments

Sole is pretty boring, generally, so I decided to jazz it up a bit. The ingredients list makes this look way more complicated than it is. Takes about 15-20 mins to prepare, and 25 mins to bake. I also totally failed to take a picture of this, but will next time.

Ingredients

  • 2 cloves garlic, minced
  • 2 tbsp parsley, minced
  • 2 tbsp chives, minced
  • 2 tbsp tarragon, minced
  • 1 tbsp thyme leaves
  • Zest from 1 lemon
  • 2 tsp dijon mustard
  • 4 filets of sole, no skin
  • 1 tbsp olive oil
  • 1 med shallot, minced
  • 1 tin white kidney beans, well rinsed and drained
  • 1 tin diced tomatoes (low sodium)
  • Juice from 1 lemon
  • Salt & pepper

Method

  1. Heat oven to 325.
  2. Mix the parsley, chives, tarragon, lemon zest, and half of the garlic together in a small bowl.
  3. Heat a saute pan over med heat and heat the olive oil. Toss in the shallot, thyme, and the rest of the garlic & saute for a minute or two.
  4. Add the beans to the pan and continue sauteing for 3-4 mins. Add the tomatoes and heat until simmering. Stir in the lemon juice, and some salt and pepper to taste. These should simmer for 8-10 mins or so while you’re preparing the fish bundles.
  5. While the beans and tomatoes are simmering, lay filets out on a cutting board, skinned side up. Spread the dijon over each in a thin layer (this should use up all the mustard). Sprinkle the herb/zest mixture over the filets. Drizzle the garlic butter over the filets, including all the garlic. Roll the filets up into bundles, starting at the tail end, and secure with 2-3 toothpicks each.
  6. Pour the tomatoes and beans into a glass* 8″ x 8″ baking dish. They should be in an even layer and slightly soupy.
  7. Nestle the 4 sole bundles into the tomatoes and spoon tomatoes and beans over each so the fish won’t get dried out. Grate fresh pepper over it all and bake for 20-25 mins.

Fish is cooked through when it’s 130-140 on an instant read thermometer, or opaque all the way through. Serve in pasta bowls, removing the toothpicks, with plenty of the tomato & bean mixture.

* glass is vital for baking anything with tomatoes in it — a metal pan or dish will just taste weird and tinny and don’t do it. Don’t be like me.

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