Filet of Sole on Barley & Veg with Grainy Mustard sauce

  • prep time15 min
  • total time 80 min
  • serves 4

Chuck Hughes makes a delicious dish using light buttery sole filets on fiberous veggie filled barley.

51 Ratings
Directions for: Filet of Sole on Barley & Veg with Grainy Mustard sauce


Filet of Sole

4 sole filets

2 Tbsp canola oil (30 ml)

Salt and pepper

Mustard Sauce

1 shallot, minced

2 Tbsp caper, minced (30 ml)

2 cup lobster stock (500 ml)

2 Tbsp coarse grain mustard (30 ml)

2 Tbsp butter (30 ml)

Salt and pepper

Barley and Vegetable Brunoise

3 Tbsp butter (45 ml)

1 cup barley (250 ml)

3 cup lobster stock (750 ml)

1 onion, diced

1 clove garlic, minced

1 carrot, diced

1 red pepper, diced

1 stalks celery, diced

1 zucchini, diced

½ cup chives, minced (125 ml)

Salt and pepper



Filet of Sole

1. Preheat oven to 350F (180C).

2. Put the sole fillets on a baking tray covered with parchment paper. Season with salt and pepper and a drizzle of olive oil. Cook in the oven for 5 minutes.

Mustard Sauce

1. For the mustard sauce, add olive oil and sautee the shallots for 1 minute. Add capers, stock and mustard. Continue cooking for 10-15 minutes until reduced by half. Add butter and whisk until fully incorporated. Season with salt and pepper. Keep warm.

Barley and Vegetable Brunoise

1. For the barley and brunoise vegetables, in a medium saucepan, toast the barley in butter on medium heat, for about 5 minutes until it begins to brown. Add stock, reduce heat to low, cover and cook for about 30 minutes or until barley is tender and liquid is absorbed. Season with salt and pepper. Keep warm.

2. In a pan, sauté the vegetables in olive oil and butter for about 10 minutes, until golden brown. Combine the vegetables with the barley. Season with salt and pepper. Keep aside.


1. When ready to serve, plate the barley with the sole filets, garnish with the sauce and chive.

See more: Main, Fish, Dinner


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