Sole Fillets With Oranges Recipe
Sole is one of my favorite varieties of fish. It is low in fat, with just 2 grams in a 3-ounce serving, and is also an excellent source of EPA and DHA (the two omega-3 fatty acids in fish oil). Omega-3 fatty acids can help decrease insulin resistance in diabetics, while also reducing the risk for macular degeneration, stroke, heart attacks and certain cancers. Try this Grilled Sole recipe with Oranges — the light, citrusy flavour will tantalizes your taste buds without requiring a lot of preparation or cooking time.
Servings Prep Time
4people 35minutes
Cook Time
Servings Prep Time
4people 35minutes
Cook Time
  • 4 Sole Fillets
  • 1inch Ginger RootPeeled and grated
  • 1tbsp Orange RindGrated
  • 4tbsp Orange Juice
  • 1tbsp Light Soy Sauce
  • 1tbsp ParsleyFresh and Chopped
  • 1Bunch Salad leavesto serve
  • 4Wedges Orangeto garnish
  1. Remove any fine bones from the sole fillets and rinse lightly. Pat dry with kitchen towels and place in a large shallow dish.
  2. Mix the grated ginger, garlic, orange rind, orange juice and soy sauce together in a small bowl. Pour this sauce over the cleaned fish fillets.
  3. Cover loosely and leave to marinate for at least 30 mins in the fridge. If you are marinating for longer, spoon the marinade over the fish occasionally and turn the fillets every hour.
  4. Preheat the grill to high and line the grill rack with foil.
  5. Drain the marinade from the fish, reserving it in a separate bowl. Place the fish on the grill rack.
  6. Grill the sole fillets for about 4-5 minutes, cooking on both sides. Spoon a little marinade over the fish while cooking, so that the meat doesn’t dry out.
  7. Remove the fish from the grill rack and transfer to serving plates. Garnish with orange wedges and chopped parsley. Serve hot with the salad leaves.