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Baked Sole

Name: Baked Sole
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Yield: 4 servings
Cuisine: Baked Sole
Ingredients: 600g sole fillets; 2 tablespoons olive oil; 1 lemon; 2 garlic cloves; 1 tablespoon fresh parsley; 1 teaspoon sea salt; 0.5 teaspoon black pepper

Baked Sole is a light and delicate fish dish that works well for a quick weeknight dinner. This method keeps the fish moist while allowing the subtle flavours of the lemon and herbs to come through. It is an easy way to prepare flatfish without the need for heavy breading or frying. Most varieties of sole will cook quickly and evenly in a hot oven.

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Why you should try baked sole

This recipe for baked sole is very simple to follow and uses just a few basic ingredients. Using high heat ensures the fish cooks through fast so it stays tender and flaky. It is a healthy choice that pairs perfectly with steamed vegetables or a fresh salad. You can prepare everything on one tray which makes cleaning up much easier after your meal.

How to make baked sole

Step 1

Prepare the oven: Preheat your oven to 200C and line a large baking tray with baking paper. Pat the sole fillets dry with a paper towel to remove any excess moisture. Place the fish in a single layer on the prepared tray.

Step 2

Season the fish: Mix the olive oil, minced garlic, salt and pepper in a small bowl. Brush this mixture evenly over each piece of fish. Place the lemon slices on top of the fillets to add flavour and keep them moist.

Step 3

Bake the fillets: Put the tray in the middle of the oven and cook the baked sole for about 10 to 12 minutes. The fish is ready when it turns opaque and flakes easily with a fork. Be careful not to overcook it as thin fillets can dry out quickly.

Step 4

Garnish and serve: Remove the tray from the oven and sprinkle the fresh parsley over the top. Serve the fish immediately while it is hot with the cooked lemon slices. You can add an extra squeeze of fresh lemon juice if you prefer a more zesty taste.

Useful tips for baked sole

Always start with fresh fish if possible as it has the best texture and flavour. If you are using frozen fillets, make sure they are completely thawed and patted dry before you start. Thin fillets like those used for baked sole cook very fast, so check them a minute or two early. You can swap the parsley for other fresh herbs like dill or chives depending on your preference. If the fillets are very thin, you might need to reduce the cooking time slightly to keep them juicy. Adding a splash of white wine to the tray before baking can add even more depth to the sauce.

Make sure the oven is fully preheated before putting the tray inside. This ensures the fish starts cooking immediately and helps to lock in the natural juices.

Find more ideas here: winter salad with duck, salmon with hasselback potatoes or naan bread.

Ingredients

servings

Adjust quantity

600 g sole fillets
2 tablespoons olive oil
1 lemon sliced into thin rounds
2 garlic cloves finely minced
1 tablespoon fresh parsley chopped
1 teaspoon sea salt
0.5 teaspoon black pepper

Cooking time

Kitchen tools

Baking tray
Baking paper
Small bowl
Sharp knife

Nutrition information

NUTRITIONper serving

Energy:816 kJ / 195 kcal
Fat:9 g
- of which saturates:1.5 g
Carbohydrates:1 g
- of which sugars:0.5 g
Protein:25 g
Fibre:0.2 g
Salt:600 mg

You can tell the baked sole is done when the flesh is opaque and no longer translucent. Use a fork to gently pull at the thickest part of the fillet to see if it flakes apart easily.

Can I use frozen fillets for Baked Sole?

Yes, you can use frozen fish but it must be fully defrosted in the fridge first. Make sure to dry the fillets thoroughly with paper towels before seasoning to ensure the baked sole does not become watery in the oven.

What side dishes go well with this fish?

This dish is light so it goes well with boiled new potatoes or a simple green salad. You could also serve it with steamed asparagus or tenderstem broccoli for a healthy and balanced meal.