30-second cooking class – Oven-baked fish

Fish is a great option to add to your menu. Sole is a low-cost fish that is quick and easy to cook. Here are 3 oven-baking techniques for delicious fish.

Before starting, if the fish is frozen

1. Thaw out the fillets in their packaging under cold running water for 5 to 20 minutes (time will vary, depending on whether the fillets are packaged separately or together).
2. Remove any excess water with a paper towel.

Technique 1: Sole fillets on a baking sheet

1. Place the sole on a baking sheet that you have oiled or lined with parchment paper.
2. Season to taste, for example with:
   1. Pepper and a drizzle of oil
   2. Lemon and herbs
3. Place on the centre rack in the oven, set to 425°F (220°C).
4. Bake until the fillets come apart easily, about 10 minutes, depending on their thickness.

Sole on a baking sheet recipe ideas:

• Sole Fillets with Tartar Sauce
• Sole in an Orange Sauce
• Sole Fillets in an Almond Crust

Technique 2: Foil-packet sole fillets

1. Place the fillets on a piece of aluminum foil.
2. Season to taste, for example with
   1. Salt, pepper, onion slices
3. Close the packet by folding the aluminum foil over, and then place it on a baking sheet.
4. Place on the centre rack in the oven, set to 425°F (220°C).

Foil-packet sole fillet recipe ideas:

• Indian-Style Foil-Packet Sole Fillets

Technique 3: Sole in a sauce

1. Place the sole fillets in a baking dish.
2. Add the sauce of your choice (Tomato Sauce or other), along with oil and sliced onion.
3. Season to taste, for example with:
   1. Salt and pepper
   2. Spices and herbs
4. Place on the centre rack in the oven, set to 400°F (200°C).
5. Bake until the fillets come apart easily, about 30 minutes, depending on their thickness.

Sole in a sauce recipe idea:

• Greek Sole Fillets