Mediterranean Sole Fillets with Olive-Parmesan Crust
Indulge in the delicate flavors of the Mediterranean with this exquisite recipe for Mediterranean Sole Fillets topped with a savory Olive-Parmesan crust. This dish unites the subtle taste of fresh sole with the robust flavors of pimento-stuffed green olives, aromatic garlic, and a touch of rich Parmesan cheese, all brought together with a hint of chicken broth. Perfect for a cozy family dinner or a sophisticated gathering, these fillets can be prepared in minutes and will impress every palate. Serve alongside a fresh salad or some roasted vegetables for a complete meal that showcases the best of Mediterranean cuisine.
N/A
Servings
N/A
Calories
6
Ingredients
Ingredients
Garlic clove
1 (finely chopped)
Pimento-stuffed green olives
3 ounces (drained and chopped)
Chicken broth
1/4 cup (liquid)
Parmesan cheese
1 ounce (freshly grated (approximately 1/4 cup))
Plain breadcrumbs
1 tablespoon (dry)
Sole fillets
16 ounces (4 fillets, thawed if frozen)
Instructions
1
Preheat your broiler and coat a broiler pan generously with nonstick cooking spray to prevent sticking.
2
In a small food processor, add the garlic and pulse it until finely chopped.
3
Next, add the pimento-stuffed green olives to the processor and pulse again until the olives are finely chopped.
4
Pour in the chicken broth, freshly grated Parmesan cheese, and plain breadcrumbs. Pulse until the mixture is smooth and well combined, resembling a thick paste.
5
Arrange the sole fillets in a single layer on the broiler pan, ensuring there’s enough space between each fillet for even cooking.
6
Evenly spread the olive-Parmesan mixture over each sole fillet, applying a thin layer to maximize flavor.
7
Broil the fillets for approximately 4 minutes, or until the fish flakes easily with a fork. Avoid flipping the fillets during cooking to retain their delicate structure.
8
Once done, remove from the broiler and allow to rest for a minute before serving. Enjoy with your favorite sides!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are Mediterranean Sole Fillets with Olive-Parmesan Crust?
This is a delicate fish dish featuring fresh sole fillets topped with a savory paste made from pimento-stuffed green olives, garlic, parmesan cheese, and breadcrumbs.
What type of fish is used in this recipe?
The recipe specifically calls for 16 ounces of sole fillets, which are known for their mild flavor and delicate texture.
How do I prepare the garlic for the crust?
The garlic should be finely chopped, which can be easily achieved by pulsing it in a small food processor.
What kind of olives should I use?
The recipe recommends using 3 ounces of pimento-stuffed green olives that have been drained and chopped.
Can I use frozen sole fillets?
Yes, you can use frozen fillets, but they should be completely thawed before you begin the preparation.
How is the olive-parmesan topping made?
You create a thick paste by pulsing garlic, olives, chicken broth, parmesan cheese, and breadcrumbs together in a food processor.
Is a food processor necessary for this recipe?
A food processor is recommended to achieve a smooth, well-combined paste, though you can finely chop ingredients by hand if needed.
Why is chicken broth included in the crust mixture?
The chicken broth helps bind the dry ingredients into a spreadable paste while adding extra savory flavor.
What can I use instead of plain breadcrumbs?
You can substitute panko breadcrumbs for extra crunch or gluten-free breadcrumbs if you have dietary restrictions.
How long do the sole fillets need to cook?
The fillets should be broiled for approximately 4 minutes until the fish flakes easily with a fork.
Should I flip the fish while it is broiling?
No, you should avoid flipping the fillets to maintain their delicate structure and keep the crust intact.
How do I know when the fish is done?
The fish is fully cooked when it becomes opaque and flakes apart easily when tested with a fork.
Is this recipe considered healthy?
Yes, this is a healthy recipe featuring lean protein and fresh Mediterranean ingredients like garlic and olives.
What are the best side dishes for this meal?
It pairs beautifully with a fresh garden salad, roasted vegetables, or a light quinoa pilaf.
How many servings does this recipe provide?
The recipe uses 4 fillets (16 ounces), which typically serves 2 to 4 people depending on the portion size.
Can I substitute sole with another type of fish?
Yes, other thin white fish like flounder or tilapia can be used as a substitute for sole.
Is fresh parmesan cheese required?
Freshly grated parmesan is recommended for the best flavor and texture in the crust.
How do I prevent the fish from sticking to the pan?
Coat your broiler pan generously with nonstick cooking spray before arranging the fillets.
Can I make the crust mixture ahead of time?
Yes, you can prepare the olive-parmesan paste in advance and store it in the refrigerator until ready to use.
What is the texture of the finished dish?
The dish features tender, flaky fish topped with a moist and savory Mediterranean-style crust.
Is this a quick recipe to prepare?
Absolutely, the prep and cook time combined take only a few minutes, making it ideal for busy weeknights.
Can I use bottled minced garlic?
While fresh garlic is more aromatic, you can use bottled minced garlic in a pinch.
What if I don't have pimento-stuffed olives?
You can use plain green olives or even kalamata olives, though the flavor profile will shift slightly.
How should I store leftover cooked sole?
Store leftovers in an airtight container in the refrigerator for up to 1-2 days.
Can I bake this dish instead of broiling?
Yes, you can bake it at 400°F (200°C), but broiling is preferred to quickly cook the fish and brown the topping.
Does the recipe require extra salt?
Usually not, as the olives and parmesan cheese provide a significant amount of natural saltiness.
Is this recipe gluten-free?
It is not gluten-free as written due to the breadcrumbs, but it can be easily adapted by using gluten-free breadcrumbs.
Can I use vegetable broth instead of chicken broth?
Yes, vegetable broth is an excellent substitute for chicken broth in this recipe.
What is the preparation for the parmesan cheese?
The cheese should be freshly grated, amounting to approximately 1/4 cup (1 ounce).
Should the fish rest before serving?
Allowing the fillets to rest for one minute after removing them from the broiler helps the juices redistribute.