The wonderful flavor of orange and ricotta makes this fish the catch of the day. The Sole fillet is tender and flaky with a mild-sweet flavor, and the mascarpone sauce take the Sole fish to the next level.
What is Sole Fish
Sole fish is a type of flatfish that inhabits a wide range of the ocean.
Health benefits of sole fillet:
Sole is one of the lowest-calorie flatfish;
It is one of the finest sources of essential fatty acids, protein, minerals and fat-soluble vitamins like vitamin A, E and D;
Sole fillet is naturally rich source of minerals including iodine, that is an important trace element in human nutrition and is essential for thyroid hormone synthesis.
What it Tastes Like
Sole dosen’t have a “fishy” flavour, making it a good option for no-fish eaters.
Its flesh is more like a meat, and it has a delicate, mild, and sweet flavour, that is somewhat similar to that of tilapia crossed with cod.
Sole fillet is versatile to cook with. It
can be prepared in a number of different ways. Including frying, poaching, deep frying or cooking in the oven. The lean meat is very tasty.
You will like the sweet and tangy taste of orange with mild fish in this special recipe for Sole Fish à la Ricotta. It's easy and impressive enough to serve to important guests.
4 (100g each) Sole fish fillet
1 tsp butter
3 tomatoes, finely chopped
1 jalapeño pepper
4 shallot, finely chopped
5 cm cucumber, peeled and finely chopped
1 tsp parsley
2 Tbsp orange zest
fresh grounded pepper
2 Tbsp water
For Mascarpone Sauce
1/2 cup mascarpone cheese
2 Tbsp butter
2 Tbsp cornstarch
1 cup dry white wine
3 tsp dried basil
1. Preheat oven to 200°C (375°F). Lightly rinse the sole fillet and dry on absorbent paper.
MAKE MASCARPONE SAUCE
2. Melt butter in a skillet. Add cornstarch, stirring constantly with a whisk until blended. Add the mascarpone cheese. Stir slowly while you add the dry white wine. When the cheese and wine are blended thoroughly, add the dried basil. Mix well. Set aside.
3. In a saucepan, add the butter and sauté for 1 minutes. Add the mix of the tomatoes, jalapeño pepper, onions, and parsley. Season with pepper.
4. Meanwhile, In a bowl mix the ricotta, 1 tablespoon of orange zest and cucumber. Add in the mix of onion-tomatoes.
5. Sprinkle fillets with pepper. Spoon ricotta mixture on fillets; roll up and fasten with a toothpick.
6. Place the fillets in a baking dish. Combine the rest of zest (1 tsp) with water and pour over fillets, Cover and bake for 25 minutes.
7. Uncover and return to the oven for 5 minutes or until the fish flakes easily with a fork.
8. Serve with mascarpone sauce or rice, if desired.
“In the hands of an able cook, fish can become an inexhaustible source of perpetual delight." ― Jean-Anthelme Brillat-Savarin