When I talk to people about what barriers they have for eating healthier two issues always come up: time and skill. I think there is such a misconception that cooking well takes a long time or requires a culinary arts degree. The truth is if you master a few easy techniques you can make just about anything. As far as time goes, this couldn’t be further from the truth. There a million weeknight simple supper recipes out there that have minimal ingredients and minimal prep time that are delicious. For me, fish is one of my go-to items when I want a simple supper. I love to make fish for dinner. It is probably one of the fastest proteins to cook which makes weeknight suppers a breeze. This is a recipe for baked Sole but you could substitute any white fish you have on hand. Simply adjust the cooking time to reflect the size of your fish. Sole filets are paper thin so they cook quick! A larger filet such as a halibut or cod filet would take almost twice as long to cook, but still quick!
Step one, season your fish on both sides with salt and pepper, then place in a large baking dish. Make sure your fish have room, don’t get them all jumbled on top of each other.
In a small sautee pan cook shallot, tomato and garlic in 1 TB butter for 2 -3 minutes until tomatoes get tender and shallots start to become translucent.
At the last second throw in your herbs and a splash of white wine (if you have it) and a squeeze of lemon. Then pour this mixture over your fish.
Bake for 10 minutes until fish is cooked through. I serve mine with roasted asparagus, only because it cooks for the same amount of time at the same temperature. This side dish is easy. Put your asparagus on a sheet pan, season with S&P and a drizzle of EVOO and Balsamic. Viola. You’re done. Let’s plate up and eat!
I’ve also made this recipe in a skillet. When I go this route, I lightly dredge my filet in a little flour and then pan sear it. This makes a nice crust on the fish and also develops a golden brown flavor. This is an excellent preparation but requires a little more time and effort. The baked version I am posting here today is just as good and SO SIMPLE!