Baked Sole and Cauliflower

I was really please with this baked sole dinner because it was gluten free (two of my guests were gluten sensitive), really easy to prepare and cook (all the prep and cooking was done in about 1.5 hours) and super delicious. Below was my menu.

Appetiser – Nothing (I wanted my guests to have an appetite for the main course)

Main course – Baked sole fish served with cherry tomatoes, asparagus and beans. Roasted Cauliflower.

Dessert – Chocolate oblivion torte with raspberry coulis

Drinks – White wine, champagne and fizzed water.

The cake recipe can be found here, but the recipe for the main course is below.

Baked Sole Fish with Cauliflower, Asparagus and Sweet Potato

  • 1 head Cauliflower
  • Olive oil
  • Salt
  • Black pepper
  • Smoked Paprika
  • 2 tsp Parmesan cheese (grated)
  • 2 Sole fish (300 – 400 g each fish) (You can use any fish with white flesh)
  • 1 Lemon
  • 50 g Unsalted butter (If you use salted, just add slightly less salt when salting the fish)
  • 2 tsp Capers (Optional!)
  • 16 Cherry tomatoes
  • 1 bunch Parsley
  • 60 ml White wine
  • 1 bunch Asparagus
  • 1 bunch French beans
  • 5 small Sweet potatoes
  1. Preheat the oven to 200°C. Open your bottle of white wine and pour yourself a glass and take a few sips. Wash all the veggies.

  2. Cut any excess leaves off the cauliflower, then give the whole head a wash. Slice the cauliflower into 2 cm thick slices and lay them on a baking sheet. Try and make sure that the slices don’t overlap each other so that they’ll brown nicely in the oven.

  3. Generously drizzle olive oil over the cauliflower. If you’re particular, use a brush to make sure the cauliflower is coated well with the oil. Sprinkle with salt, pepper, smoked paprika and parmesan cheese.

  4. When the oven is at the correct temperature, put the cauliflower in. The cauliflower will take 30 mins to roast.

  5. Time to get the fish and all the other food ready. Work quickly because you want to get the sole into the oven in about 15 min time so that everything can cook simultaneously and come out at the oven together. First, slice your lemon into 5 mm slices and set it aside.

  6. Grab a handful of parsley and coarse chop it. Set this aside too.

  7. Rinse the capers in water, towel them dry, then mince them with a knife. Set aside.

  8. Wash the fish and pat it dry with kitchen towel. Rub salt and pepper on both sides and lay it on you cutting board or somewhere dry.

  9. Grease your baking dish with some butter. Cut the remaining butter into nice small cubes.

  10. Pop 3 slices of lemon onto the bottom of the dish. Place your fish on top of the lemon slices. Dot the top side of the fish with half of the remaining butter that you have cut into nice small cubes. Take a handful of parsley and half your minced capers and scatter them over the fish. Remember to do it with style! Now pour the 30 ml of wine over the fish.

  11. Wash the cherry tomatoes and place half of them around the fish.

  12. Prepare the second fish the exact same way as the first, but put it in a separate baking dish. You’ll be cooking this after you’ve finished baking the first sole.

  13. Cut your sweet potato into 1 cm think rounds. Place them in a baking dish and drizzle olive oil over. Sprinkle with salt and pepper. Hopefully at this point the cauliflower has already been cooking for about 15 mins because it’ll be just the right time to put the fish and sweet potatoes in the oven. The fish and sweet potatoes will take about 15 mins to cook.

  14. Get the next two steps done in 5 mins. Prepare the asparagus by cutting the ends off and using a vegetable peeler to peel the skin off the bottom ¼ of the asparagus. Put it in another baking pan.

  15. Prepare the beans by cutting the hard ends off. Leave them whole and chuck them into the pan with the asparagus. Drizzle olive oil generously over the asparagus and beans, then sprinkle with salt and pepper. If you have other types of fresh herbs lying around, sprinkle them over the veges. Pop this tray of veg into the oven 10 minutes before the cauliflower is ready to come out.

  16. While everything is in the oven, go and set the table.

  17. When the cauliflower has been in the oven for 30 min, pull all the food out of the oven and set in on your table. Remember to throw some extra parsley onto the fish to make it PRETTY!

  18. Before you tuck in, stick the other fish into the oven and set a 15 minute timer. By the time your friends are finished with the first sole, the second one will be ready and you can all tuck into another delicious warm fish! Mmmm mmmm!

Just a little tip, get the fish monger to help you clean out the sole fish so you won’t have to do it. Before cooking, run your hands over the fish to make sure all the scales have been taken off. If you find any, just use a spoon to gently scrape them off.

If you cook this, please #auntytwo if you post pictures to instagram so I can see your results!