Baked sole fillet

Baked sole fillet

Impress your guests with this simple, healthy and delicious way to prepare fish fillets.
Prep Time25 mins
Cook Time15 mins
Total Time40 mins
Course: Main Dish
Cuisine: Mediterranean
Keyword: easy, fish, gluten-free, quick, sole, tilapia
Servings: 4
Author: Veronique Eichler



  • 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.


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.


Calories: 370kcal | Carbohydrates: 2g | Protein: 22g | Fat: 31g | Saturated Fat: 5g | Cholesterol: 77mg | Sodium: 1212mg | Potassium: 355mg | Fiber: 1g | Sugar: 1g | Vitamin A: 750IU | Vitamin C: 8mg | Calcium: 59mg | Iron: 1.4mg
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