Sole rolls with herbs

Name: Sole rolls with herbs
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Yield: 4
Ingredients: Plaice filets (8 fillets) 14.1 oz; Breadcrumbs (from fresh bread) 1 cup; Garlic 1 clove; Parsley to taste; Basil 3 leaves; Eggs 2; Whole milk 1 spoonful; Butter 5 ½ tbsp; Fine salt to taste; Black pepper to taste; Mayonnaise 0.4 cup; Low-fat Yogurt 2 spoonfuls; Salted capers desalted 1 spoonful

it br es fr de nl

552

Calories per serving

Energy Kcal 552
Carbohydrates g 25.4
of which sugars g 2.9
Protein g 26.8
Fats g 38.1
of which saturated fat g 13.23
Fiber g 1.8
Cholesterol mg 207
Sodium mg 772

Difficulty: Easy
Prep time: 15 min
Cook time: 5 min
Serving: 4
Cost: Average

PRESENTATION

Recipe by
Gessica Runcio

Sole rolls with herbs, honestly, are like this Southern Italian gem that just makes weeknight dinners feel, well, kinda special. In places like Campania, cooks really, really love herb-stuffed sole or plaice fillets when they want something tender and light but also, you know, big on flavor. So here's the thing, this dish takes thin, mild white fish and wraps it around a bunch of fresh Mediterranean herbs, locking in all that moist goodness as it cooks.

The quick pan-fry gets the outside a little crispy and golden without losing the soft texture inside—which is awesome—showing off a classic Italian trick for cooking delicate fish. Unlike heavier baked sole fillets, this version keeps things lively. And the sauce? It mixes yogurt, mayo, and chopped capers, giving just enough salty, creamy kick to go with each bite. Some towns along the coast even add a bit of lemon zest or a pinch of oregano to the herb mix for extra punch, proving there’s really no one way to make these sole rolls your own.

Down south, you know, it’s pretty common to see baked sole fillets at family gatherings or Sunday lunches. These Italian-style rolls are great for anyone who likes easy fish recipes that don’t take all day. Pretty simple. Folks usually serve them with simple sides—maybe a tomato salad or some roasted potatoes—since the tangy sauce and fresh herbs already do a lot. And look, you’ll often find the rolls are just the right mix of juicy on the inside with that light, golden crust on the outside, which feels kinda fancy for something so quick.

Even picky eaters tend to go for this dish because the flavors aren’t too strong, and everything comes together in a way that’s just really tasty. Whether you’re after healthy seafood dishes or searching for quick dinner ideas, these Mediterranean fish rolls fit right in. The technique of pan-cooking instead of just baking means you get a little bit of everything—crispy edges, soft centers, and a fresh, herby flavor that’s straight out of Southern Italy’s home kitchens. Seriously good.

INGREDIENTS

552

Calories per serving

Plaice filets 14.1 oz (400 g) - (8 fillets)

Breadcrumbs 1 cup (120 g) - (from fresh bread)

Garlic 1 clove

Parsley to taste

Basil 3 leaves

Eggs 2

Whole milk 1 spoonful

Butter 5 ½ tbsp (80 g)

Fine salt to taste

Black pepper to taste

for the sauce: Mayonnaise 0.4 cup (100 g); Low-fat Yogurt 2 spoonfuls; Salted capers 1 spoonful - desalted

Preparation

How to prepare Sole rolls with herbs

To prepare the sole rolls with herbs, the first thing to do is prepare the breading. Transfer the breadcrumbs into a bowl, add the crushed garlic 1, the chopped parsley 2, salt, pepper, and the chopped basil 3.

Mix everything and set aside 4. Cut the sole fillets in half lengthwise 5. Spread a little bread mixture on each fillet 6,

and drizzle with a little oil 7. Then roll up the sole fillets 8 and secure them with a toothpick 9.

Repeat this operation for all the fillets 10. Break the eggs into a plate, add the milk 11, salt, pepper, and beat everything 12.

Dip the rolls first in the egg 13 and then in the breadcrumb mixture 14, placing them on a plate as you go 15.

Melt the butter in a pan, place the sole rolls inside 16, and cook for 3-5 minutes, turning the rolls halfway through cooking 17. In the meantime, prepare the sauce. Transfer the mayonnaise to a bowl 18,