Broiled Sole with spicy Tomato sauce


I stopped at the Madison Co-op after work today and found that they had some very nice Dover Sole for only a mere $5.99 a pound. Considering that the latest catch of Yukon River Salmon was going for$20 a pound, this was indeed a bargain.

According to the book “Fish – The complete guide to buying and cooking“, sole is one of those fishes that is best categorized with flatfish, flounder, dabs and plaices. If one is not available, the other will do. Even to the practiced eye, skinned sole is difficult to tell apart from flounder.

Sole is perfect for quick meals and cooks in under five minutes. It is said that it is one of the few fish that improve a day or two after you cook it. As I have leftovers, I’ll be able to find out first hand. Here is the recipeI used (and yes, I know I’ve been going off on tomato sauces…hopefully I’ll change that next time.)

  • 1 lb sole fillets
  • 2 cups diced tomatoes (canned will work)
  • olive oil
  • 1/2 teaspoon cayenne pepper
  • 1/4 cup lime juice
  • 1/4 minced cilantro

Set broiler to 450 degree F.

Combine tomatoes, pepper, lime juice and cilantro in bowl. Set aside.

Brush olive oil on cookie sheet. Place fillets on sheet and oil fillets as well. Brush with Tomato sauce. Place sheet in broiler for 6 minutes. Remove, and serve over rice.

Simple, no?

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