10+ Filet of Sole Recipes: Healthy Baked Fish for a Delicious Meal

Filet of sole is a delicious and healthy option for dinner. This mild fish is not only easy to prepare but also packed with essential nutrients. Incorporating baked filet of sole recipes into your meals can help you enjoy a tasty dish while keeping things nutritious.

Whether you are looking for a quick weeknight meal or something to impress guests, filet of sole offers versatility in the kitchen. With simple ingredients and easy cooking methods, you can create satisfying dishes that everyone will love.

1) Baked Sole with Lemon and Capers

Baked sole with lemon and capers is a delicious and healthy option for dinner. The light flavor of the fish pairs well with the zesty lemon and the salty capers.

To make this dish, start by seasoning your sole fillets with salt and pepper. You can also lightly dust them with flour for extra crispiness.

In a baking dish, combine melted butter and fresh lemon juice. Then, place the sole fillets in the dish and pour the mixture over them. Top with capers and bake at 350°F (175°C) for about 15-20 minutes.

The fish will be tender and flaky, making it a perfect meal.

Ingredients

• Sole fillets
• Sea salt
• Black pepper
• Flour (optional)
• Butter
• Fresh lemon juice
• Capers

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. Season sole fillets with salt and pepper.
3. Dust fillets lightly with flour, if desired.
4. In a baking dish, mix melted butter and lemon juice.
5. Place fillets in the dish and pour the mixture over them.
6. Sprinkle capers on top.
7. Bake for 15-20 minutes or until fish is cooked through.

2) Mediterranean-Style Sole with Lime Sauce

This Mediterranean-style sole recipe is both healthy and easy to prepare. It features a simple, flavorful lime sauce that complements the fish beautifully. The dish is perfect for a quick weeknight meal or a special occasion.

To start, you’ll want to blend lime juice with olive oil and melted butter. Adding green onions, dill, and capers enhances the flavor. You’ll bake the sole fillets in this zesty mixture, which keeps the fish moist.

Cooking it at 375°F (190°C) for about 20 minutes brings out the best flavors. You’ll end up with a delicious dish that’s light and satisfying.

Ingredients

• 4 sole fillets
• 3 tablespoons lime juice
• 2 tablespoons olive oil
• 2 tablespoons melted butter
• 1/4 cup chopped green onions
• 2 tablespoons chopped fresh dill
• 1 tablespoon capers
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. In a bowl, mix lime juice, olive oil, and melted butter.
3. Stir in green onions, dill, capers, salt, and pepper.
4. Place the sole fillets in a baking dish.
5. Pour the lime sauce over the fillets.
6. Bake for 20 minutes or until the fish flakes easily with a fork.

3) Quick Baked Sole with Asparagus

If you’re looking for a simple and healthy dish, try this quick baked sole with asparagus. It’s both tasty and nutritious, perfect for a weekday meal.

Start by preheating your oven to 400°F (200°C). Then, arrange the sole fillets and asparagus on a baking sheet. Drizzle with olive oil, sprinkle salt, and add pepper for flavor.

Bake for about 12 to 15 minutes. You’ll know it’s done when the fish flakes easily and the asparagus is tender.

This dish pairs well with a squeeze of fresh lemon juice for extra zest!

Ingredients

• 2 sole fillets
• 1 bunch of asparagus
• 2 tablespoons olive oil
• Salt and pepper to taste
• Lemon (optional)

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Place sole fillets and asparagus on a baking sheet.
3. Drizzle with olive oil and season with salt and pepper.
4. Bake for 12 to 15 minutes.
5. Serve with lemon juice if desired.

4) Simple Sole Meunière

Sole meunière is a classic dish that’s quick to make. You can prepare it in just about 20 minutes. The flavor of the fish really shines through in this recipe.

To start, you will need fresh sole fillets, which are light and delicate. The fish is cooked in butter, giving it a rich taste without being too heavy. You’ll love how simple it is to make.

This dish pairs well with a light salad or some steamed vegetables. You’ll enjoy its elegant presentation and taste.

Ingredients

• 4 sole fillets (3 to 4 ounces each)
• 1/2 cup all-purpose flour
• Kosher salt and ground black pepper to taste
• 6 tablespoons unsalted butter
• Fresh lemon juice

Cooking Instructions

1. Season the flour with salt and pepper.
2. Dredge each sole fillet in the flour.
3. Heat butter in a skillet over medium heat.
4. Cook the fillets for 2-3 minutes on each side until golden.
5. Drizzle with fresh lemon juice before serving.

5) Breaded Sole with Oregano and Garlic

Breaded sole with oregano and garlic is a simple yet tasty dish. This recipe gives the fish a crispy coating while keeping it moist inside. You’ll love the aromatic flavors of oregano and garlic as they complement the delicate taste of the sole.

To make this dish, start by preparing your sole fillets. Coat them in a mixture of breadcrumbs, oregano, garlic, and a touch of olive oil. Then, bake them in the oven until golden brown and flaky. It’s a healthy and satisfying meal.

Ingredients

• 4 sole fillets
• 1 cup breadcrumbs
• 1 tablespoon dried oregano
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, mix breadcrumbs, oregano, garlic, salt, and pepper.
3. Brush the sole fillets with olive oil.
4. Coat each fillet in the breadcrumb mixture.
5. Place fillets on a baking sheet.
6. Bake for 15-20 minutes until golden and flaky.

6) Quick Lemon Butter Baked Fish

This Quick Lemon Butter Baked Fish is simple and delicious. You’ll enjoy the fresh flavor of lemon combined with rich butter. It cooks quickly, making it a perfect choice for busy weeknights.

Start by preheating your oven to 400°F (200°C). Prepare a baking dish with a bit of butter to prevent sticking. Then, place your skinless fish fillets in the dish.

In a bowl, mix melted butter, fresh lemon juice, and minced garlic. Pour this mixture over the fish fillets. Bake for 15 to 20 minutes until the fish flakes easily with a fork.

Serve the fish hot, drizzled with any remaining lemon butter sauce. Enjoy with your favorite sides!

Ingredients:

• Skinless fish fillets
• Butter
• Fresh garlic cloves
• Fresh lemon juice

Cooking Instructions:

1. Preheat the oven to 400°F (200°C).
2. Grease a baking dish with butter.
3. Place fish fillets in the dish.
4. Mix melted butter, lemon juice, and garlic.
5. Pour the mixture over the fish.
6. Bake for 15-20 minutes.
7. Serve with sauce drizzled over the top.

7) Easy Baked Sole with Dill

This easy baked sole with dill is a delightful dish that you can prepare quickly. It features flaky sole fish paired with fresh dill for a simple, flavorful meal.

To start, preheat your oven to 375°F (190°C). You’ll want to have your sole fillets ready, seasoned lightly with salt and pepper.

Drizzle olive oil over the fish and add a splash of lemon juice. Then, sprinkle fresh dill generously on top for that aromatic touch.

Bake the fillets for about 10-12 minutes, or until the fish flakes easily with a fork. Serve with a wedge of lemon for added zest.

Ingredients

• 4 sole fillets
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 tablespoons fresh dill
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 375°F (190°C).
2. Season the sole fillets with salt and pepper.
3. Drizzle olive oil and lemon juice over the fillets.
4. Sprinkle fresh dill on top.
5. Bake for 10-12 minutes until the fish is flaky.

8) Sole with Garlic and Lemon Juice

Sole with garlic and lemon juice is a simple and tasty dish. The flavors of garlic and lemon really enhance the mild taste of the sole. You’ll enjoy how quick and easy this recipe is.

To prepare, start by washing your sole fillets. Then, pat them dry with a paper towel and season with salt and pepper.

In a pan, melt some butter over medium heat. Add minced garlic and sauté until fragrant, being careful not to burn it.

Next, add the sole fillets to the pan and cook for about 2–3 minutes on each side.

Squeeze fresh lemon juice over the fish before serving. The lemon adds a bright flavor that complements the garlic perfectly.

Ingredients

• 2 sole fillets
• 2 tablespoons butter
• 2 cloves garlic, minced
• Juice of 1 lemon
• Salt and pepper to taste

Cooking Instructions

1. Wash and dry the sole fillets.
2. Season with salt and pepper.
3. Melt butter in a pan over medium heat.
4. Sauté minced garlic until fragrant.
5. Add the fillets and cook 2–3 minutes per side.
6. Squeeze lemon juice over the fish before serving.

9) Healthy Baked Fish with Onion and Parsley

This healthy baked fish recipe features the mild taste of sole paired with fresh onion and parsley. The flavors come together to create a light and satisfying meal.

Start by preheating your oven to 400°F (200°C). Use parchment paper on a baking sheet to keep the fish from sticking.

Place your sole fillets on the sheet and top them with thinly sliced onions and chopped parsley. Then, drizzle with olive oil and a squeeze of lemon for extra flavor.

Bake for about 15-20 minutes, or until the fish flakes easily with a fork. Serve it hot for a delicious and nutritious dinner.

Ingredients

• 4 sole fillets
• 1 medium onion, thinly sliced
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 lemon, juiced
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the sole fillets on the sheet.
4. Top them with sliced onion and chopped parsley.
5. Drizzle olive oil and lemon juice on top.
6. Season them with salt and pepper.
7. Bake for 15-20 minutes until the fish flakes easily.

10) Oven Baked Fillet of Sole with Olive Oil

Baking sole fillets with olive oil is a simple and healthy way to enjoy this delicious fish. The olive oil adds a rich flavor while keeping the fish moist. You can easily whip this up for a quick dinner.

To start, preheat your oven to 375°F (190°C).

While the oven heats, brush a baking dish with olive oil. Place your sole fillets in the dish and drizzle more olive oil on top.

Season with salt, pepper, and any herbs you like. Fresh parsley or dill works well.

Bake for about 15-20 minutes, or until the fish flakes easily with a fork.

Ingredients

• 2 sole fillets
• 3 tablespoons olive oil
• Salt and pepper to taste
• Fresh herbs (optional)

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Brush a baking dish with olive oil.
3. Place the sole fillets in the dish.
4. Drizzle the fillets with olive oil.
5. Then, season them with salt, pepper, and herbs.
6. Bake for 15-20 minutes until flaky.