This light and wholesome dish combines the delicate flavor of baked sole with a bright and colorful corn salsa, offering a nutritious and satisfying meal. With roots in American home kitchens, it became popular as a simple yet flavorful way to enjoy mild white fish. The pairing of flaky fish with sweet corn kernels and fresh salsa gives it a refreshing twist, perfect for weeknight dinners or light entertaining. The recipe is easy to prepare and suitable for both beginner cooks and seasoned home chefs looking for a healthy option.
Ingredients
- 24 oz frozen fish fillets (sole, flounder, haddock, 4 fillets)
- ½ cup salsa
- ½ cup whole kernel corn (thawed)
Instructions
Step 1: Prep the Fish
- Spray a 2-quart baking dish with non-stick cooking spray.
- Arrange fish fillets evenly in the dish.
Step 2: Make the Salsa Mixture
- In a small bowl, combine salsa and thawed corn.
- Spoon mixture evenly over the fish fillets.
Step 3: Bake the Fish
- Cover dish and bake in a preheated 375°F oven for about 20–25 minutes, or until the fish flakes easily with a fork.
Step 4: Serve
- Use a slotted spatula to transfer fish and salsa to plates. Serve hot.
Tips
- Use fresh corn if in season for extra crunch and sweetness.
- Swap salsa for a homemade pico de gallo for a fresher taste.
- Add a pinch of cumin or smoked paprika for added flavor.
- Try this with tilapia or cod if sole isn’t available.
- Serve over rice or quinoa for a complete meal.
Nutrition
Calories: 142kcalCarbohydrates: 5gProtein: 22gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.02gCholesterol: 77mgSodium: 382mgPotassium: 378mgFiber: 1gSugar: 1gVitamin A: 212IUVitamin C: 1mgCalcium: 45mgIron: 0.5mg
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