[ENG] Baked Sole with Oregano | Flavors of Morocco

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ABOUT FLAVORS OF MOROCCO:
Flavors of Morocco is the leading online cooking school dedicated to authentic Moroccan cuisine. Our expert Moroccan chefs, known as dadas, will teach you all the secrets of making Moroccan food no matter where you are.
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ABOUT THIS RECIPE:
As a country with two coastlines (the Mediterranean sea and the Atlantic ocean), fish is a key ingredient in Moroccan cuisine.

In this class, we will be making baked soles with oregano, a tasty simple dish that will put a smile on your face. With its delicate taste and its ability to soak up flavors, the sole does not require much seasoning when prepared. Hence, in this recipe, you will only need some salt, pepper, dried oregano, and fresh bay leaves to create an explosion of flavors!

This recipe is the absolute go-to for when you are busy or lazy to cook. It takes only fifteen minutes to cook the soles to perfection! This dish is a great way of including more fish into your diet. Serve along a salad and some grains (rice or bread) to get a perfectly balanced meal.

In Morocco we usually serve this dish and other fish dishes alongside Za’louk (aubergine dip), grilled peppers, tomato and onion salad, or even lentil soup.

In summer, Moroccan families love to eat fish together next to the beach (mostly Whiting, Sardines, Soles and seafood) whether grilled, fried or in a tagine.

This recipe is already simple and the dada does a fantastic job walking us through every single detail. Just follow the steps to get the authentic local taste.

Ingredients
1 kg (2 lbs) sole fillets
4 garlic cloves
1/4 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon dry oregano
1/2 lemon
2 tablespoons olive oil
1 bay leaf
1 tablespoon olive oil

For decoration
Fresh oregano
Lemon slices

Steps
Step 1: Cleaning the sole fillets
1- Place one sole filet at a time on a cutting board.
2- Hold the sole in place with one hand, and pull with the other hand to remove the skin.

Step 2: Marinating the sole
1- Peel the garlic cloves and grate them into a large bowl using a grater or garlic press.
2- Add the salt, black pepper, and dried oregano, making sure to rub the oregano between your hands to release its flavor.
3- Juice the lemon, then add it to the bowl.
4- Add the olive oil, then mix to combine.
5- Add the sole fillets to the bowl, then mix to coat the fish in the marinade.
6- Set aside for 5 minutes.

Step 3: Cooking the sole
1- Preheat the oven to 180°C / 356°F.
2- Place the sole fillets in the baking dish making sure that each fillet is placed directly on the sheet.
3- Add a bay leaf on top of the fish.
4- Add the remaining tablespoon of olive oil to the bowl. Mix, then pour on top of the sole fillets.
5- Bake the sole for 15 minutes.

Step 4 : Serving the sole
1- Place the sole in a serving dish.
2- Decorate with lemon slices and fresh oregano, then serve immediately!

Hello, my name is Hanane I specialize in Moroccan cuisine Today I will prepare baked soles with oregano First, let’s clean the soles We remove the white layer It’s easy to remove Take the sole with one hand and peel the white layer with the other hand After cleaning the soles and removing the white layer We will prepare the sauce Peel the garlic Place the 4 garlic cloves in a large bowl To crush the garlic you can eiter use a garlic press or grate them in the small holes of a grater We add a little salt Just a pinch Because the sole is a salty fish Black pepper And dried oregano rub it between your palms to release all its flavor Cut the lemon in half We are just using half a lemon Squeeze the lemon strain it and add it to the bowl Mix everything and add olive oil Next, we marinate the soles Spread the marinade on both sides Soles with dried oregano are so delicious Leave aside for 5 minutes Place the soles in a baking dish After putting the soles in the baking dish add a fresh bay leaf on top to add even more flavors We will also add a bit of olive oil in the bowl just a little Mix and add on the soles Preheat your oven to 180°C or 356°F Once hot, bake the soles for 15 minutes After taking out the soles from the oven serve immediately Decorate with lemon slices and fresh oregano Bessaha w raha