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🍽️ Oven-Baked Sole Wrapped in Carrot Strips

237 kcal · 30 min · 4 servings

Oven-Baked Sole Wrapped in Carrot Strips Cook this free in the MyFoody app →

Ingredients

Instructions

  1. 1. Squeeze the lemon and reserve one tablespoon of the juice.
  2. 2. Rinse the sole fillets under cold water.
  3. 3. Pat the fillets completely dry with a kitchen towel.
  4. 4. Drizzle the fillets with the reserved lemon juice.
  5. 5. Season the fish with salt and black pepper.
  6. 6. Wash the carrots thoroughly under running water.
  7. 7. Trim the ends and peel the carrots using a vegetable peeler.
  8. 8. Cut the peeled carrots into long, thin strips.
  9. 9. Lay several carrot strips side by side with slight overlap.
  10. 10. Place a seasoned sole fillet in the center of the carrot strips.
  11. 11. Wrap the carrot strips tightly around the fish.
  12. 12. Ensure the fish is completely covered by the strips.
  13. 13. Season the outer carrot layer again with salt and pepper.
  14. 14. Heat the oil in a non-stick pan over high heat.
  15. 15. Sear the fish parcels on both sides until crispy.
  16. 16. Place a sheet of baking paper on a baking tray.
  17. 17. Place the seared parcels onto the baking paper.
  18. 18. Preheat the oven to 180 degrees Celsius conventional heat.
  19. 19. Slide the tray onto the middle rack into the oven.
  20. 20. Bake the sole for 10 to 15 minutes until cooked through.

Nutrition per serving