Baked Sole Fillet Recipe | The Mediterranean Dish (2024)

FAQs

What fish is good for the Mediterranean diet? ›

Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Stay away from deep-fried fish. Get nuts. Each week, aim to eat four servings of raw, unsalted nuts.

Add the grey sole fillets to the pan and cook for about 60 to 90 seconds on each side, until the fillets are firm and pearly white. They should flake easily with a fork when ready, and reach an internal temperature of 145 degrees Fahrenheit. Serve hot.

Yes. While not the lowest in mercury among the fish in the sea, sole generally has much less mercury than other popular white fish, like halibut or grouper. Sole is high in protein and a good source of vitamins B6 and B12, which are important for cardiovascular and neurological health.

Finely slice the top leafy half of the mint, tossing half into the pan with a splash of water. Rub the sole with a little olive oil, sea salt and black pepper, then lay skin side up on the veg. Place the pan directly under the grill for 7 to 10 minutes, or until the skin is wonderfully crisp – keep an eye on it!

Beer and liquor. Foods high in sodium or saturated fat. Refined carbohydrates, like white bread and white rice. Highly processed foods, like some cheeses.

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

Unlike vegetables and fruits, where you want to wash off pesticides or any chemicals before cooking or consumption, meat/poultry/fish are safer to be unwashed. There're potentially more bacteria in the sink where you would wash it. Properly cooked meat will kill off the bacteria, especially salmonella, not rinsing.

Just be careful not to overcook the fish as it is very lean. Cook on a high temperature and keep the skin intact to limit any risk of overcooking. Cooking whole lemon sole couldn't be easier.

Saying that, you can just fry or grill them with the skin on, but do peel it off before eating, it won't crisp up, it's just leathery. Unlike pretty much every other fish, dover soles actually get better with age (and much easier to skin).

Dover sole is a bottom-dwelling flatfish. It is at risk of mercury contamination because of its habitat. Methylmercury is dangerous during pregnancy because it can harm the developing fetus, but the FDA has found Dover sole to have low levels of methylmercury. Fish are part of a healthy diet for children.

Is sole healthier than salmon? ›

Unfortunately, sole fish is a type of lean fish, meaning it's relatively low in omega-3 fatty acids compared to other types of fish. Instead, it's better to add a few servings of fatty fish varieties, such as salmon, sardines, mackerel and tuna, into your weekly rotation to get in a hearty dose of omega-3 fatty acids.

Dover sole is perhaps the priciest and most well-regarded of soles, with its firm flesh and beautiful flavour. Lemon sole, on the other hand, has much more delicate flesh, and is best enjoyed as fresh off the boat as possible. You may also come across megrim sole.

Despite the name, lemon sole doesn't actually taste anything like lemon, but rather has a sweet, delicate flavour. The name instead, refers to the shape of the fish, which is rather lemon-like. The fish isn't actually a sole either, but a flounder.

Absolutely! Dover sole, rainbow trout and even salmon filets can be cooked with the skin on. Just remember to remove the skin before eating.

The best sources of healthy omega-3 fats include salmon, trout, sardines and anchovies. The next best include white tuna, mussels and crab. The advice to eat fish twice a week is intended to help you get an average of 250 to 500 milligrams of EPA and DHA — two marine-based omega-3 fats.

Remember that nuts are calorie-dense, so eat small amounts. Sprinkle them on top of your favorite yogurt or a salad. Fish--Mediterranean-diet followers ate 3-plus servings of fish or shellfish weekly.

Cod. It's a British classic in meals such as fish & chips, but cod is also one of the healthiest white fish around. Cod is high in protein, low in fat and a good source of vitamin B12, which is needed for energy and nervous system support and may be important in helping prevent depression.