Baked Sole Cornwall

Delight your taste buds with the elegant simplicity of Baked Sole Cornwall, a dish that brings together tender sole fillets, a luscious garlic-butter white wine sauce, and a golden breadcrumb topping for the perfect balance of flavor and texture. This easy, oven-baked recipe is infused with fresh parsley, zesty lemon juice, and aromatic shallots, creating a light yet indulgent seafood entrée that’s ready in just 35 minutes. Perfect for weeknight dinners or special occasions, Baked Sole Cornwall pairs beautifully with roasted vegetables or a crisp green salad, making it a versatile dish that’s sure to impress. Serve with a squeeze of fresh lemon for an irresistible finishing touch!

Nutriscore Rating: 44/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 4 tablespoons unsalted butter
• 0.25 cup white wine
• 0.5 cup breadcrumbs
• 2 tablespoons, chopped fresh parsley
• 2 tablespoons fresh lemon juice
• 1 small, finely chopped shallot
• 1 clove, minced garlic
• 1 tablespoon olive oil
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 4 pieces, for serving lemon wedges

Directions

Step 1

Preheat your oven to 375°F (190°C). Lightly grease a baking dish with olive oil and set it aside.

Step 2

Pat the sole fillets dry with a paper towel and season them lightly with salt and black pepper on both sides.

Step 3

In a small saucepan, melt the butter over medium heat. Add the finely chopped shallot and minced garlic, and sauté for 2-3 minutes until softened and fragrant.

Step 4

Stir in the lemon juice, white wine, and chopped parsley. Allow the sauce to simmer for 2 minutes, then remove it from heat.

Step 5

Arrange the sole fillets in the prepared baking dish in a single layer. Pour the butter and herb sauce evenly over the fillets.

Step 6

Sprinkle the breadcrumbs evenly over the top of the fillets. Drizzle a small amount of olive oil on top to help the breadcrumbs brown during baking.

Step 7

Bake in the preheated oven for 18-20 minutes, or until the fish is cooked through and flakes easily with a fork. The breadcrumbs should be golden brown.

Step 8

Remove the dish from the oven and let it rest for 2 minutes before serving.

Step 9

Garnish with additional chopped parsley, if desired, and serve with lemon wedges on the side.

Nutrition Facts

Serving size	298.1 grams (298.1g)

Amount per serving	% Daily Value*
Calories	840

Total Fat 65.00g	83%
Saturated Fat 30.80g	154%
Polyunsaturated Fat 1.30g
Cholesterol 124mg	41%
Sodium 2047mg	89%
Total Carbohydrate 55.30g	20%
Dietary Fiber 4.30g	15%
Total Sugars 9.00g
Protein 9.30g	19%

Vitamin D 0IU	0%
Calcium 85mg	7%
Iron 4mg	21%
Potassium 289mg	6%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 69.4%

Protein: 4.4%

Carbs: 26.2%