Roasted Brussels Sprouts Sole Fillets

Tonight”s meal is easy on the waistline; writing and cooking for this blog has added a few pounds to our waistlines.  Roasted brussels sprouts sole fillets is a light meal. My mom served fish with onions marinaded in vinegar.  I am roasting brussels sprouts and onions to make a hearty topping for this delicate fish.

Why sole?

Sole is a very delicate fish; when we had digestive ailments mom would often cook fish or other meats on a plate over some boiling water.  In Italian Sole is sogliola and it is a delicate fish, but has a meaty texture. No fish should smell fishy, but when I cook Sole the kids like it because there is no odour at all in the house.  My grandson loves it and he will eat it baked or fried.  Tonight’s recipe is lightly fried.  I like to use a combination of olive oil and butter to give it richness, but you can just use olive oil.

Panko, cornmeal and a combination of Italian spices give crunch and flavour to the coating.

My mom dressed her fish with onions that were caramelized; after the caramelization, she would add white vinegar to the pan, and that added some acid to the sugar.  I do the same thing, but when I roast my vegetables I add a good balsamic vinegar and olive oil.

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Roasted Brussels Sprouts Sole Fillets

A tasty meal that's good for your waistline.  

Course Main Course

Cuisine Italian

Prep Time 30 minutes

Cook Time 10 minutes

Total Time 40 minutes

Servings 2

Author Renata Solski

Ingredients

The Brussels Sprouts

• 20 medium sized brussels sprouts cut in slices
• 1 large onion cut in rounds
• salt
• pepper
• olive oil drizzling
• sun dried tomatoes use at end to garnish

The Dressing for Brussels Sprouts

• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• salt and pepper to taste

The Fish

• 4 fillets of sole
• 1/2 cup Panko bread crumbs
• 1/4 cup cornmeal
• 1/2 tbsp mixed Italian Spices red pepper flakes, fennel, oregano,etc.
• 2 tbsp olive oil
• 2 tbsp butter

Instructions

Roasted Brussels Sprouts

1. Heat oven to 375 F.

   Wash and cut brussels sprouts lengthwise.

   Cut onion rounds and separate.  

   Mix onions with brussels sprouts: salt, pepper and add olive oil and mix well.

   Spread on a pan with parchment paper.

   Cook for 30 minutes or to golden brown.

   Remove and dress with olive oil, balsamic vinegar, salt and pepper.

The Fish

1. Take the panko, cornmeal and mix with Italian Spices. 

   Dip the sole fillets directly into the mixture.  Make sure they are all coated.

   Put the olive oil and butter in a frying pan.

   Quickly fry the fish in this hot pan.

   Dress with brussels sprouts. Chop the sun dried tomatoes and place on top. 

   A side of pickles and pickled onions is nice.