Grilled Sole with Lemon Calories

Use a clean, well-heated grill and lightly oil both the fish and the cooking surface. Let the first side set before turning, then flip the sole only once with a thin, wide spatula; a grill basket helps with fragile fillets.

Add most of the lemon to grilled sole after cooking. A brief squeeze before grilling is fine, but leaving delicate sole in lemon juice can soften its surface; finishing with fresh juice keeps the flavor bright.

Parsley, dill, and chives pair well with grilled sole with lemon because they complement its mild flavor without overpowering it. Add black pepper and a little garlic if you like, and keep the seasoning light.

Sole can be grilled with the skin on, especially if the skin has been cleaned and scaled, but skinless fillets are also common. The skin can help hold a delicate fillet together; use a fish basket if it sticks or tears.

Grilled sole with lemon is done when its flesh is opaque and separates easily into flakes with a fork. Check the thickest part and remove it from the heat as soon as it is cooked through, since thin sole dries out quickly.

Serve grilled sole with lemon with a green salad, grilled vegetables, or potatoes for a simple meal. Rice or crusty bread also works well, while a light herb sauce complements the fish without masking its delicate taste.

Yes, a grill pan works well for grilled sole with lemon. Preheat the pan, brush it lightly with oil, and give the fish time to release before turning; add fresh lemon juice after cooking rather than pouring it into the hot pan.

Thaw sole completely in the refrigerator before grilling it with lemon. Pat it dry after thawing so it browns instead of steaming, and check carefully for any remaining ice; cooking it from frozen makes a delicate fillet harder to handle evenly.

Refrigerate leftover grilled sole with lemon in a covered container as soon as it has cooled, and eat it within a few days. Reheat it gently until hot, or flake it cold into a salad to avoid drying it out.