Kids and adults alike will enjoy dipping their fish in the sauce.
- Preparation time: 10 minutes
- Cooking time: 10 minutes
- Servings: 4
- Cost per serving: $1.68
- Storage: 3 days in the fridge.
- Kitchen tools: Measuring cups and spoons, cutting board, sharp knife, baking sheet, parchment paper (or oil), paper towels, spoon, small bowl, fork
- This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition.
- 400g (1 package) frozen sole fillets, thawed
- 45 ml (3 tbsp) butter or margarine, melted (divide up: 30 ml [2 tbsp] + 15 ml [1 tbsp])
- Salt and pepper to taste
- 60 ml (¼ cup) mayonnaise
- 60 ml (¼ cup) plain yogurt (or the same quantity of mayonnaise)
- 30 ml (2 tbsp) relish
- 30 ml (2 tbsp) large dill pickles, finely chopped
- 1 ml (¼ tsp) apple cider vinegar
1. Place oven rack in the middle position and preheat the oven to 200°C (400°F). Oil a baking sheet or cover with parchment paper.
Tip: This recipe is fast to make — prepare your side dishes ahead.
2. Dab off excess moisture on the sole fillets and place them on the baking sheet.
Variation: This recipe works well with many types of fish — feel free to vary the menu.
3. Spread 30 ml (2 tbsp) of melted butter over the fish fillets with a spoon. Add salt and pepper.
4. Bake about 9 to 10 minutes, until the fish is cooked and lightly golden on top.
5. Meanwhile, prepare the tartar sauce. In a small bowl, combine the mayonnaise, yogurt, relish, pickles and vinegar with a fork. Add salt and pepper.
6. Spread the rest of the melted butter (15 ml [1 tbsp]) on the cooked sole fillets and serve with the tartar sauce.
This recipe provides foods from the following food groups:
- Meat and alternatives
- A grain product (rice or couscous, for example)
- Vegetables (cooked vegetables, for example) and a fruit
- A glass of milk or fortified soy beverage