My Diet Journey: Fillet of Sole with Tomato and Mushroom Sauce

There’s only that many ways to cook a fish. This time I tried with a fillet of sole and played with the presentation a bit to look “differently”.

Fillet of Sole with Tomato and Mushroom Sauce

Rolled up for presentation


2 Fillets of sole, in halves

2 tbsp of olive oil

1 cup of vegetable cocktail juice (V8)

1 tbsp of tomato paste

Sliced mushrooms

1 clove of garlic, minced

1/4 red onions, chopped

Salt and pepper to taste


1. Brush oil on your fillets and season both sides with salt and pepper. Roll each half of the fillet and secure with a toothpick. Place on an oiled baking dish and place in oven for 20-30 minutes.

2. In a skillet, add olive oil, onions, tomato paste, mushrooms and garlic and saute on medium-low heat for 5 minutes or until onions are softened.

3. Add tomato juice, bring to a boil and simmer until it’s reduced to a thick sauce. Take off the heat and season with salt and pepper. Reserve and keep warm.

4. When your fish is cooked, spoon the tomato and mushroom sauce onto each plate, place the rolled fillet on top and serve with a spoonful of sauce on top of each roll.

Roll it up~

Adapted from Kalofagas


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