Lemon Sole
Ingredients
LEMON SOLE FILLETS (FISH)
Water as a protective glase.
CATCH AREA- NORTH SEA, FAO27 N.E.ATLANTIC.
Cooking Instructions
whether frozen or thawed. Lemon sole is a delicate, flat, white fish with thin fillets, so it cooks very quickly and is prone to drying out—gentle methods are key.
Cooking from Frozen.
Oven-Baked (Gentle & Moist) Preheat oven to 180 °C / 350 °F.
Place frozen fillets on a parchment-lined baking tray.
Brush lightly with oil or dot with butter, season, and optionally add lemon/herbs.
Bake: 170 g → 12–15 min, 220 g → 15–18 min
Fish is done when opaque and flakes easily with a fork.
Pan-Fried / Steam-Packet: Heat 1 tsp butter or oil in a non-stick pan.
Place frozen fillets in the pan, cover with a lid or make a parchment steam-packet.
Cook 4–5 min per side for 170 g, 5–6 min per side for 220 g, over medium heat.
Serve immediately with lemon or herbs.
Cooking Thawed (Preferred for Maximum Flavor)
Pan-Fried (Crispy & Fast) Pat fillets dry.
Heat 1 tsp butter or oil over medium-high heat.
Cook fillets 1.5–2.5 minutes per side, depending on thickness.
Check doneness: opaque and flakes easily.
Optional: squeeze lemon juice and sprinkle fresh herbs.
Oven-Baked: Preheat oven to 180 °C / 350 °F.
Place fillets on a parchment-lined tray, season, and add butter/oil.
Bake 6–8 minutes, depending on thickness.
Done when opaque and flakes easily.
Poaching (Gentle & Moist) Use water, fish stock, or milk to cover fillets partially.
Bring to a gentle simmer.
Add thawed fillets and cook 3–5 minutes.
Serve with a little melted butter, lemon, or a light sauce.
Microwave Method for Lemon Sole (Frozen or Thawed)
Place the fillet in a microwave-safe dish.
Brush with butter or olive oil and season with salt, pepper, and optional herbs.
If frozen, you can add 1–2 tbsp water or wine to create steam.
Cover loosely with a microwave-safe lid or cling film, leaving a small vent for steam.
Cooking times (medium power 50–70%):
170 g fillet: 3–4 minutes if frozen, 2–3 minutes if thawed
220 g fillet: 4–5 minutes if frozen, 3–4 minutes if thawed
Fish is ready when it’s opaque and flakes easily with a fork.
If undercooked, continue microwaving in 20–30 second bursts.
Let the fillet rest for 1–2 minutes; steam will finish cooking it.
Serve with lemon or a drizzle of olive oil.
Tips: Always use medium power; high power can make thin fillets rubbery.
Adding a small splash of water, broth, or wine helps prevent drying.
Thinner fillets may cook faster than thicker ones—keep an eye on them.
Covering loosely traps steam but avoids sogginess.
Tips for Both Frozen and Thawed Lemon Sole
Thin fillets cook very fast—watch closely to prevent drying.
Pat thawed fillets dry before cooking to prevent splattering.
Lemon, fresh herbs, or a light white wine/butter sauce complements the delicate flavor.
STORE AT -18*c OR BELOW, ONCE THAWED DO NOT REFREEZE.
Weight / Portions
MIN NET WEIGHT
1.8 KG
