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Sole and Tiger Prawn Bake

4 servings


No Added Sugars

Nutritional Facts Per Serving

38 g
1 g
0.1 g
Show All Nutrition Facts

Nutritional Facts

  • Amount Per Serving % Daily Value
  • Calories 266
  • Fat 11.2 g
    • Saturated   6 g
    • + Trans 
  • Cholesterol 148 mg
  • Sodium   242 mg
  • Carbohydrate 1 g
    • Fibre   0.1 g
    • Sugars  
  • Protein 38 g
    • Vitamin A 12 %
    • Vitamin C 7 %
    • Calcium 5 %
    • Iron 10 %


Preheat oven to 400 degrees F. Combine the first five ingredients in a small skillet. Set over medium heat and cook just until the butter melts; remove from the heat. Roll each sole fillet into a loose cylinder and place in a shallow baking dish. Scatter the prawns around the baking dish. Spoon the butter mixture over the sole and prawns; season with salt and pepper. Bake for 12 to 15 minutes, or until just cooked through. Divide among 4 plates, spoon the pan juices over top, sprinkle with parsley and serve.

Recipe Options: For a more refined flavour, use sparkling wine in place of white wine. For a more aromatic flavour, sprinkle the fish with chopped fresh dill or basil instead of parsley.

Serving Suggestions

Serve this decadent seafood dish with a couple of the flavourful side dishes found in our website recipe collection, such as Saffron Rice, and Green Beans with Bell Peppers and Water Chestnuts.

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