
Baked Sole with Black Garlic Butter, Smoked Cauliflower Purée, and Lemon Sautéed Asparagus
An original fish recipe that feels elegant yet approachable: sole fillets baked until tender, finished with a glossy black garlic lemon butter, served with a silky smoked cauliflower purée and sautéed asparagus.
Important notice: This recipe is not medical advice. Consult your healthcare professional.
Ingredients
- 4 600 g sole fillets (skinless, en porciones individuales)
- 1 700 g cauliflower (cut en floretes)
- 1 manojo 300 g asparagus (recortados)
- 5 70 g unsalted butter (divided)
- 6 dientes 30 g black garlic (pelados)
- 2 dientes 10 g garlic (chopped)
- 1 40 ml + 2 g zest lemon (juice and zest separados)
- 120 ml heavy cream (for the puree)
- 120 ml vegetable broth or water (hot, for ajustar the puree)
- 2 30 ml olive oil (divided)
- 1 2 g smoked paprika (for the coliflor)
- 1 cucharada 4 g fresh thyme (hojitas solamente)
- 1 1/2 cucharaditas 9 g salt (or to taste)
- 1/2 cucharadita 1 g black pepper (freshly ground)
Nutrition facts
per serving
Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.
Allergens
Instructions
- 1
1. Preheat the oven to 220 °C / 425 °F. Place the cauliflower on a sheet pan and toss with 1 tablespoon olive oil, the smoked paprika, half of the salt, and a little black pepper. Roast for 20 minutes, turning halfway through, until tender with browned edges.
- 2
2. While the cauliflower roasts, pat the sole fillets dry with paper towels and season both sides with the remaining salt, black pepper, and lemon zest.
- 3
3. Place the sole fillets in a lightly oiled baking dish. Bake at 220 °C / 425 °F for 8 to 10 minutes, or until the fish is opaque and flakes gently with a fork.
- 4
4. For the black garlic butter, melt 3 tablespoons of butter in a small skillet over low heat. Add the black garlic and chopped garlic, mashing the black garlic with a spoon to blend it in. Cook for 1 to 2 minutes without browning.
- 5
5. Add the lemon juice and fresh thyme to the skillet. Cook 30 seconds more, stir well, and keep warm.
- 6
6. Transfer the roasted cauliflower to a blender or food processor. Add the heavy cream, 2 tablespoons butter, and half of the hot vegetable broth or water. Blend until smooth, adding more broth as needed for a silky texture. Taste and adjust salt and pepper.
- 7
7. Heat the remaining tablespoon of olive oil in a large skillet over medium-high heat. Add the asparagus and sauté for 3 to 4 minutes until bright green and tender-crisp. Stir in 1 tablespoon of the black garlic butter from the skillet to lightly glaze them.
- 8
8. Spoon the smoked cauliflower purée onto each plate. Set a sole fillet on top or alongside, drizzle with the remaining black garlic butter, and serve with the sautéed asparagus. Serve immediately.
Chef tips
If your sole fillets are very thin, start checking at minute 7 so they do not dry out. For an extra-smooth purée, pass it through a fine sieve after blending.
Substitutions
You can substitute sole with flounder, brill, or tilapia fillets. The heavy cream can be replaced with an unsweetened plant-based alternative for a dairy-free version, and the butter with plant-based butter.
What I used to make it
Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.
Illustrative imageNinja Professional BL610 Blender
Smoothies, sauces and soups
- Smoothies, sauces and soups
- Easy-to-wash jar
- Check the power and jar size
Illustrative imageCosori Pro LE 5 Qt Air Fryer
Browning and baking with little oil
- Browns food with very little oil
- Handy for vegetables, chicken and reheating
- Check the basket capacity
Illustrative imageTempPro TP19H Digital Thermometer
Checking doneness of meat and chicken
- Checks doneness of meat and chicken
- Quick reading
- Clean the probe after each use
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