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Treat your taste buds and impress your family with this easy and tasty oven-baked sole fillets recipe. All you need are a few simple ingredients, and before you know it you’ll have a perfectly cooked meal ready for the whole family!
Dover sole is a lean fish with a delicate texture that even fish haters can easily learn to love. These baked sole fillets are a great choice for those who want to prepare a healthy meal. Not only is the dish high in protein and low in calories, but it also provided a healthy amount of olive oil, vitamins and antioxidants.
So get cooking!
Other delicious recipes to try:
Salmon with mustard and rosemary glaze
Baked sole fillets
These baked sole fillets will impress your guests. A simple, healthy and delicious way to prepare fish fillets.
Servings: 4
Ingredients
- 1 tsp garlic powder
- 1 tsp ground cumin
- 1 tsp kosher salt
- 3/4 tsp Freshly ground black pepper
- 3 ea garlic cloves thinly-sliced
- 1 ea lemon juiced
- 1/2 cup extra virgin olive oil
- 2 tbsp capers
- 1.5 lb Sole fillet about 10-12 thin fillets
- 6 ea green onions top trimmed, halved length-wise
- 1 ea lemon sliced
- 3/4 cup roughly chopped fresh dill for garnish
Instructions
- In a small bowl, mix together the salt, pepper, cumin and garlic powder.
- In a separate bowl, whisk together lemon juice, olive oil with a dash of seasoned salt. Stir in the garlic and capers.
- Place fillets on a cutting board and season one side with the salt mix.
- Place the fish fillets on a lightly-oiled large baking pan or dish, seasoned side at the bottom. Season the other side.
- Cover with the lemon oil mixture you prepared earlier. Now arrange the green onion halves and lime slices on top.
- Bake in 375 degrees F-heated oven for 12 minutes. Do not overcook.
- Remove the fish fillets from the oven and garnish with the chopped fresh dill.
Notes
If sole fillet is not available, you can try a different fillet of fish like Tilapia. You might have to increase baking time as sole fillets are quite thin.
Nutrition
Nutrition Facts
Baked sole fillets
Amount per Serving
Calories
370
% Daily Value*
Total Fat
31
g
48
%
Saturated Fat
5
g
31
%
Cholesterol
77
mg
26
%
Sodium
1212
mg
53
%
Total Carbohydrate
2
g
1
%
Dietary Fiber
1
g
4
%
Total Sugars
1
g
1
%
Protein
22
g
44
%
Vitamin A
750
IU
15
%
Vitamin C
8
mg
10
%
Calcium
59
mg
6
%
Iron
1.4
mg
8
%
Potassium
355
mg
10
%
* Percent Daily Values are based on a 2000 calorie diet.
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