Frozen North Sea sole fillets

Solea solea 

Sole fillets skin-less and bone-less: a fine and delicate meat!  : 

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Cooking instructions (without defrosting) :

Oven: preheat your oven for 12 to 18 minutes on 210°C/425°F – Gas mark 7.
Brush the portions in oil and place in a baking dish, skin facing upwards.
Place in oven mid-height and cook for 15 to 18 minutes.
Frying pan: 6 to 9 minutes.
Cook portions in a hot frying pan with a bit of fat, first on high heat to seize them on the skin side. Turn them over half way through and continue on a low heat on the other side.