Cooking Sole On The Bbq: How Long Does It Take?

Grilling sole on the barbecue is a great way to cook this flaky, mild-flavoured white fish. It's a versatile fish that can be grilled, poached, steamed or sautéed, and its beautiful consistency is favoured by many chefs. The best time to eat sole is between June and January, and it's important not to overcook it – it should be moist and tender. So, how long should you cook sole on the BBQ?

Grill on high heat for 4-6 minutes

Grilling sole on high heat for 4-6 minutes is a great way to cook this delicate fish, but it requires care and attention to avoid overcooking. Here is a step-by-step guide to help you achieve perfectly grilled sole:

Preparation

Before placing the sole on the grill, there are some important preparation steps to follow. Firstly, preheat your grill to a high temperature. This is crucial as you want to achieve a sear on the fish. Brush your grill grates generously with oil to prevent sticking. This is a key step as delicate fish like sole can easily fall apart if the grill is not properly oiled. You can use a paper towel coated with vegetable oil and held with grilling tongs to grease the grates.

Seasoning

While the grill is heating up, you can prepare your sole fillets. Rinse the fillets and pat them dry with paper towels. Brush both sides of the fillets with oil and season with salt and pepper, or other seasonings of your choice. Lemon juice and fresh herbs like dill or parsley also pair well with sole.

Grilling

Once your grill is hot and your sole fillets are seasoned, it's time to place the fish on the grill. Depending on the thickness of your fillets, they will cook on high heat for 4-6 minutes. For thinner fillets, aim for the shorter end of this time range to avoid overcooking. For thicker fillets, you may need the full 6 minutes or slightly longer. Keep a close eye on your sole as it cooks, as it can go from perfectly cooked to overdone very quickly.

Testing for Doneness

How can you tell when your sole is done? The best way to test for doneness is to use a fork to gently flake the flesh of the fish. If the fish flakes easily and is opaque throughout, it is likely cooked through. Another way to test for doneness is to use a meat thermometer. Insert the thermometer into the thickest part of the fillet; your sole is cooked when it reaches an internal temperature of 145°F.

Serving

Once your sole has reached the desired level of doneness, remove it from the grill and serve immediately. Sole is best enjoyed fresh off the grill. You can serve it with a squeeze of lemon juice and a side of grilled vegetables or a salad. Enjoy your perfectly grilled sole!

Marinate in lemon-balsamic mixture

Grilled lemon and balsamic sole fillets are a delicious and healthy dinner option, perfect for summer. The flaky and mild-flavoured sole is a versatile fish that can be grilled, poached, steamed, or sautéed. To make lemon and balsamic sole fillets, you'll need the following ingredients for four servings:

• 1 1/4 pounds of sole fillet, cut into 1/8- to 1/4-inch thick pieces
• 1/4 cup balsamic vinegar
• 1/4 cup fresh lemon juice
• 1 teaspoon dry mustard
• 1 small yellow onion, chopped
• 2 teaspoons fresh parsley, chopped, with additional herbs like dill or thyme as desired
• 1 lemon, cut into slices
• Freshly ground black pepper, to taste

To prepare the sole, start by rinsing and patting the fish fillets dry with paper towels. Place them in a shallow baking dish. In a separate small bowl, combine the balsamic vinegar, lemon juice, mustard, onion, and chopped parsley to create the lemon-balsamic marinade. Mix this well, then pour it over the fish. Cover the dish with plastic wrap and refrigerate for 20 to 30 minutes to allow the flavours to infuse.

While the fish is marinating, preheat your grill and oil the grates well to prevent sticking. After the fillets have absorbed the flavours of the marinade, remove them from the dish and place them on the grill. Cook the sole on high heat for about 4 to 6 minutes. The internal temperature of the fish should reach at least 145 F. Be careful not to overcook the sole, as it should remain moist and tender. Overcooking will dry out the fish, making it inedible and giving it a strong fishy smell and taste.

Once the sole is cooked through, remove it from the grill and sprinkle with salt and pepper, if desired. Garnish the dish with lemon slices and serve immediately. You can also serve the sole with a side of grilled vegetables and a rice salad for a light yet satisfying meal.

Grill in a foil packet

Grilling sole in a foil packet is a great way to ensure the fish is cooked to perfection and stays moist and tender. This method is also a good option if you're struggling to get the fish to stay together on the grill.

Preparation

First, rinse and pat dry your sole fillets with paper towels. Take a large piece of aluminium foil and place the fish in the centre. If you're using a marinade, drizzle a little over the fish to keep it moist. If not, brush the fish with oil and sprinkle with lemon juice and pepper.

Cooking

Now, close up the foil tightly to create a packet, leaving some space for steam to expand. Place the foil packet on the grill and cook for 4-6 minutes, or until the fish reaches an internal temperature of at least 145°F. You can check if the fish is cooked by testing it with a fork—if it flakes, it's ready.

Serving

Open the foil packet carefully, being mindful of the steam, and transfer the fish to a serving plate. Serve immediately with your choice of sides. Enjoy!

Use a cast iron skillet

Cooking Sole on a BBQ Using a Cast Iron Skillet

Ingredients

• 1/4 cup blackening seasoning (more or less depending on how strong you like it)
• 2 tbsp olive oil
• 4 Dover sole fillets

Method

• Set up your grill for direct heat at 400 degrees Fahrenheit.
• Add the blackening seasoning to a large Ziploc bag, then add the fillets. Shake the bag to fully cover the fish with the seasoning. If you have very thin fillets, you may need more seasoning to cover both sides. If you prefer a milder blackened taste, simply sprinkle the seasoning over the fillets instead of shaking them in the bag.
• Add a couple of tablespoons of olive oil to your cast iron skillet and let it heat up. You'll know the skillet is ready for the fish when a drop of water in the skillet pops and bubbles.
• Gently add the fillets to the skillet and let them cook for one to four minutes, depending on the thickness of the fish. For extremely thin fillets, cook for one minute on each side. For thicker fillets, cook for three to four minutes on each side. This should give the seasoning enough time to darken significantly.
• Turn the fillets over and cook until the internal temperature reaches 145 degrees Fahrenheit. This should take another three to four minutes.
• Don't add the fish to the skillet until it is up to temperature. If you add the fish too early, the fillets may become oily as they will soak up the oil and won't sear. Instead, you want the hot oil to sear and seal the seasonings.
• Use direct heat on the grill. A hot and fast grill is best for this recipe.
• If you can't grill the fillets, you can cook them inside on your stovetop. Follow the same recipe and cook on medium-high heat. Check that a drop of water sizzles in the oil before adding the fish.
• If you prefer a less intense blackened taste, sprinkle the seasoning on the fish.
• To reduce the heat of the blackened taste, add a dash of brown sugar. The sweetness will offset the heat.

Tips

• This recipe works well with Dover sole, a mild, buttery, sweet-flavoured fish with a firm texture that does not taste "fishy".
• Dover sole is best served plainly grilled as it is a delicately flavoured fish that does not need fancy sauces to mask the taste.
• If you want to add a side dish, make some cauliflower cheese, fine green beans, or asparagus.

Grill on direct heat at 400°F

Grilling sole on direct heat at 400°F is a great way to cook this delicate fish, and it can be done in just a few minutes. Here is a step-by-step guide to help you achieve perfectly grilled sole fillets.

First, preheat your grill to 400°F. While the grill is heating up, prepare your sole fillets. Rinse the fillets and pat them dry with paper towels. Brush both sides of the fillets with olive oil and season with salt and pepper, or your desired seasoning blend. You can also marinate the fillets in a mixture of balsamic vinegar, lemon juice, mustard, onion, and parsley for 20-30 minutes before grilling if you want to add extra flavour.

Once your grill is preheated, it's time to cook the sole. Place the fillets directly on the grill grates and cook for 4-6 minutes, depending on the thickness of the fillets. If you are using a cast-iron skillet, add a couple of tablespoons of olive oil to the pan and heat it up first. You'll know the pan is ready when a drop of water in it pops and bubbles. Then, gently place the fillets in the pan and cook for 1-4 minutes per side, depending on their thickness.

To ensure even cooking, it's important to flip the fillets at least once during the cooking process. The sole is ready when it flakes easily with a fork or reaches an internal temperature of 145°F. Be careful not to overcook the fish, as it can dry out and become inedible.

Finally, remove the grilled sole from the heat and serve immediately. You can garnish it with lemon slices or wedges, and pair it with your choice of sides, such as grilled vegetables, rice salad, new potatoes, or a salad. Enjoy your delicious and healthy meal!

Frequently asked questions