Sole is by definition a delicate and quick second course to prepare. Ideal for children to eat fish too. Especially when they are cooked as in the recipe that we present here, where the flavor of the sole is enriched with Mediterranean aromas: cherry tomato, oregano, basil, parsley and a vague touch of garlic. In addition, they can be prepared in fillets (fresh or frozen) and therefore without the risk of bones.
If you use frozen sole let them defrost before putting them in the pan: it is best to leave them for the necessary time (about 7-10 hours) in the fridge. You can also use the microwave, but only if it has the proper defrost function. This is important, otherwise you risk having them precooked or defrosting only the thinner edges.
Please note that so-called quick defrosts are always a mistake. Rather, it would be better to cook the fish directly frozen, adjusting the time of the other ingredients! However, if there really is no microwave, but there is a hurry, it is possible to defrost more quickly by leaving the fish to soak in a bowl of cold water, to be changed every 10 minutes. This way the sole will defrost in about 30 minutes or so. Then dry them with kitchen paper before cooking.
Remember that frozen fish should never be refrozen and should be cooked as soon as possible.
Sole must be cooked quickly.: the essential minimum according to taste, but in any case no more than 10 minutes.
This unique recipe with cherry tomatoes and Mediterranean flavors is not very common. In return, it is used in all Italian coastal regions, that is, in fifteen out of twenty.
- 600 g sole (fresh fillets or after defrosting)
- 16 cherry tomatoes
- Parsley
- origin
- Basil
- 1 clove garlic
- Pepper
- extra virgin olive oil
- Crush the garlic clove cut in half in a frying pan and let it dry over very low heat with 4 tablespoons of oil
- Cut the cherry tomatoes in half and place them in the pan, placing them all cut side down. In this way the pulp is flavored with the heat, but the external skin greatly reduces the evaporation of internal juices. Add a pinch of salt and cook covered for 5 minutes, always over very low heat.
- Remove the garlic and place the sole fillets in the pan. Add 1 tablespoon of the chopped parsley, a pinch of oregano, 3 chopped basil leaves and cook for 8 minutes: 4 on one side, 4 on the other. Keep the heat a little higher (moderate) and the pan uncovered, so that the sauce is not too runny. Season with salt only when almost cooked
- Serve the fillets hot, with their cherry tomatoes and a little freshly ground pepper.
Brief tips from the sommelier Ilaria Lombardo (@ilarietta77) on how to drink in moderation but well, combining wines and regional dishes in the best possible way
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A song to our land and sea when pairing these soles with a glass of Cricket. White grape variety widespread in Sicily (particularly in the western area around Marsala) offering extraordinary aromas. The color is straw yellow and on the nose it offers notes of melon and pear, delicate herbaceous and citrus notes.
A fresh wine, full-bodied and mineral, given the land in which it was born and developed. This allows a high alcohol content for a white wine, reaching up to 15% in some cases. Elegant, persistent, but quite balanced, it will be perfect to savor sole.
The service temperature is 8 – 10 °C.
