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Recipe Tags: 30 Minutes Or Less Time To Make Course Main Ingredient Preparation Healthy Very Low Carbs Casseroles Main Dish Seafood Vegetables Oven Fish Dietary Low Sodium Low Cholesterol Low Saturated Fat Low Calorie Low Carb Healthy 2 Low In Something Saltwater Fish Sole And Flounder Equipment

Fillet Of Sole In An Oil Sauce

A very easy to make fish recipe that goes very well with cooked spinach. I developed this for my wife over 25 years ago as she would not eat fish before. It is now a regular fish dish in our home.

Steps

In a glass jar , mix together lemon juice , olive oil , minced garlic and dried oregano.
Shake well until creamy.
Divide sauce in half and set aside.
Preheat oven to 400 f degrees.
Rinse fillet of sole in cold water and pat dry with paper towelling.
Sprinkle each side of fish with dried dill weed and black pepper.
Place fish in a oven-proof casserole dish.
Pour half of the creamy sauce mixture over fish.
Bake in preheated 400 f oven for 10 minutes on each side or until fish is flaky.
In the meantime , in a cooking pot or large saucepan , bring 4 cups of water to boil.
Add chopped spinach and cook for 2 minutes.
Drain immediately and cover with cold water and some ice cubes to cool.
Drain when cooled and pat spinach dry on paper towelling.
Divide spinach equally on 4 serving plates.
Place 1 piece of cooked fish on each plate.
Pour remaining creamy mixture sauce over fish.
Serve immediately.

Ingredients

lemon juice, extra virgin olive oil, garlic, dried oregano, fillets of sole, dried dill weed, black pepper, water, fresh spinach