Sole Rolls With Garlic & Parsley Sauce


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Sole Rolls With Garlic & Parsley Sauce


On the lookout for a very foolproof approach to put together sole? This dish requires simply 5 components and leads to essentially the most delicate, completely cooked flaky sole that’s smothered in a buttery garlic, lemon & parsley sauce. This can be a nice date evening fish dish to serve if you need to impress however aren’t assured within the kitchen. It’s Paleo, Whole30, Keto, Grain and Gluten Free too! 


  • Should you discover cooking fish to be intimidating than that is the recipe for you! There isn't a have to stress about overcooking the fish or the fillets falling aside if you flip within the pan. Rolling up the fillets ensures that they continue to be moist and flaky and completely cooked each time.
  • This fish seems restaurant high quality fancy, however really couldn’t be any simpler to make. It’s a terrific recipe to make if you need to impress and you may simply double and even triple the recipe with out having to vary prepare dinner time. 
  •  The sauce is so easy however so tasty! Melted butter, garlic, lemon and parsley are the proper pairing for the sunshine and flaky fish.
  • Begin to end it takes simply 20 minutes to make! So fast and simple.



These Sole Rolls with Garlic and Parsley sauce require simply 5 components!

  1. Sole fillets – Search for fillets which are uniform in color and ideally even in measurement. 
  2. Lemon – zest first earlier than slicing the lemon in half and squeezing for the juice
  3. Garlic – recent! Don’t you dare use the jarred stuff! 
  4. Parsley – both curly or flat leaf works!
  5. Butter or Ghee – in case you are doing Whole30 remember to use Ghee




This dish seems fancy however is extremely straightforward to organize and takes lower than 20 minutes begin to end to make.

  1. Begin by seasoning the only with salt and pepper. 
  2. Beginning on the skinny finish of every piece of sole, function them up lengthwise (it doesn’t should be tightly rolled) after which place a toothpick by way of the roll, securing it collectively
  3. In a skillet add garlic and lemon zest to melted ghee or butter after which stir within the chopped parsley and lemon juice. 
  4. Add the only rolls to the pan after which switch the pan to the oven to allow them to prepare dinner for 8 minutes
  5. That’s it! They honestly couldn’t be any simpler to make




In case you are struggling to seek out sole, there are a number of substitute varieties of fish that you need to use as a substitute. Flounder and plaice are the most effective replacements which are each gentle and flaky and skinny sufficient to be rolled up. 



Serve these Sole Rolls with steamed spinach, roasted broccoli or asparagus. It will even be unbelievable with cauliflower mash (or potato) to soak up any of the surplus sauce. I additionally like consuming these sole rolls with a easy salad of arugula with olive oil and balsamic vinegar. 







The only could be rolled as much as a day upfront and saved within the fridge. I'd suggest solely making the sauce and baking the only rolls within the oven proper earlier than serving. 



Leftover sole will final for as much as 3 days within the fridge saved in an hermetic container. Leftovers could be reheated in a pan on medium warmth on the range or within the microwave. You should definitely solely reheat the only till its warmed by way of, don’t overcook it in any other case the fish will dry out. 



Listed here are a number of extra fish recipes that you just would possibly get pleasure from:

Should you make this recipe let me know within the remark part beneath, I'd love to listen to what you suppose or take a photograph and tag me (@everylastbite_) on Instagram, I really like seeing your images!

Sole Rolls with Garlic & Parsley Sauce

Each Final Chew

Prep Time 10 minutes

Cook dinner Time 10 minutes

Complete Time 20 minutes

Diets Gluten Free, Grain Free, Keto, Paleo, Particular Carbohydrate Food regimen Authorized, Whole30

  • 8-10 sole fillets (skinless) (approx 3 kilos)
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 2 tbsp ghee or butter
  • 5 cloves garlic minced
  • 1 tsp lemon zest
  • 1 tbsp lemon juice
  • 1/3 cup finely chopped parsley
  • Preheat the oven to 350 levels Fahrenheit

  • Generously season every of the fillets with salt and pepper. Beginning on the skinny finish of every fillet, roll them up lengthwise. Safe the rolls by inserting a toothpick beside the top of the fillet, by way of the roll. Repeat with the remaining fillets.

  • In an ovenproof skillet on medium excessive warmth soften the ghee or butter. As soon as effervescent add within the minced garlic and lemon zest and go away to prepare dinner for 1 minute till aromatic. Stir within the lemon juice and chopped parsley and prepare dinner for one more 2 minutes earlier than turning off the warmth.

  • Organize the only rolls within the skillet and spoon a number of the sauce over every roll. Switch the skillet to the oven and prepare dinner for 8 minutes.

  • As soon as the only is finished cooking, take away the toothpicks from every roll. Gently switch them to plates and generously spoon the sauce overtop.


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