Roasted Sole with Spanish-style Prawns
BC sole fillets, roasted and served with prawns flavoured Spanish-style, with such things as garlic, smoked paprika, olive oil and lemon.
Recipe - Quality Foods
Roasted Sole with Spanish-style Prawns
Prep Time20 Minutes
Servings2
Cook Time12 Minutes
Ingredients
2 Tbsp extra virgin olive oil
pinch red pepper flakes
1/2 tsp dried oregano
1/4 tsp smoked or regular paprika
1/4 tsp finely grated lemon zest
2 Tbsp lemon juice
1 medium garlic clove, minced
8 to 10 cold, cooked, peeled prawns (see Note)
4 (about 75 to 85 gram each) sole fillets
salt and ground white pepper, to taste
2 Tbsp white wine or fish stock or chicken stock
1 Tbsp chopped fresh parsley 4901
lemon slices and parsley sprigs, for garnish
aioli, to taste (optional; see Note)
Directions
- Combine oil, pepper flakes, oregano, paprika, garlic, zest, juice and garlic in a shallow dish. Add prawns and toss to coat. Cover, refrigerate and marinate prawns 30 minutes.
- Preheat oven to 375 F. Set out a 12-inch round or similar sized baking dish. Lay sole fillets flat on a work surface and season with salt and white pepper. Now roll each fillet into a cylinder and set seam-side down in the baking dish. Drizzle fish with the wine (or stock). Bake 12 minutes, or until cooked.
- When sole is 3 minutes from being cooked, set a skillet over medium-high heat. Add prawns and its marinade to the skillet and cook about two minutes, or until prawns are hot. Remove skillet from the heat.
- When sole is cooked, use tongs to lift the prawns out of the skillet and set them around the sole fillets. Drizzle the sole with the flavourfull liquid in the skillet, sprinkle with chopped parley, and garnish with lemon slices and parsley sprigs. If desired, serve the sole and prawns with aioli, for dolloping beside it once plated.
Note: Cold, cooked, peeled prawns are sold in our Seafood Department showcase and also frozen, ready to thaw and use when needed. Jars of aioli, garlic-flavoured mayonnaise, are sold in our condiments aisle.
20 minutes
Prep Time
12 minutes
Cook Time
2
Servings
Shop Ingredients
Makes 2 servings
Western Family - Extra Virgin Olive Oil, 250 Millilitre
$8.99$3.60/100ml
Club House - Organic Crushed Red Pepper, 23 Gram
$3.69$16.04/100g
Mccormick - Oregano Leaves, 11 Gram
$6.99$63.55/100g
Mccormick - Paprika, 35 Gram
$6.99$19.97/100g
Lemons - Lemons Large, 1 Each
$0.89 was $1.19
ReaLemon - Lemon Juice Squeezers, 125 Millilitre
$2.19$1.75/100ml
Garlic - Bulb, Mesh, 3 Each
$1.49$0.50 each
Quality Foods - Previously Frozen Hand Peeled Shrimp, 100 Gram
$4.29/100g$4.29/100g
Sole - Wild Fresh Fillets, 250 Gram
$6.23 avg/ea was $7.48 avg/ea$2.49/100g
Windsor - Salt & Pepper Shakers, 155 Gram
$6.49$4.19/100g
Western Family - White Wine Vinegar, 500 Millilitre
$5.39$1.08/100ml
Parsley - Italian, Fresh, 1 Each
$2.29
Parsley - Italian, Fresh, 1 Each
$2.29
Sunpic - Sriracha Aioli Dipping Sauce & Spread, 450 Millilitre
$6.99$1.55/100ml
Directions
- Combine oil, pepper flakes, oregano, paprika, garlic, zest, juice and garlic in a shallow dish. Add prawns and toss to coat. Cover, refrigerate and marinate prawns 30 minutes.
- Preheat oven to 375 F. Set out a 12-inch round or similar sized baking dish. Lay sole fillets flat on a work surface and season with salt and white pepper. Now roll each fillet into a cylinder and set seam-side down in the baking dish. Drizzle fish with the wine (or stock). Bake 12 minutes, or until cooked.
- When sole is 3 minutes from being cooked, set a skillet over medium-high heat. Add prawns and its marinade to the skillet and cook about two minutes, or until prawns are hot. Remove skillet from the heat.
- When sole is cooked, use tongs to lift the prawns out of the skillet and set them around the sole fillets. Drizzle the sole with the flavourfull liquid in the skillet, sprinkle with chopped parley, and garnish with lemon slices and parsley sprigs. If desired, serve the sole and prawns with aioli, for dolloping beside it once plated.
Note: Cold, cooked, peeled prawns are sold in our Seafood Department showcase and also frozen, ready to thaw and use when needed. Jars of aioli, garlic-flavoured mayonnaise, are sold in our condiments aisle.