Baked Sole Fillets

Delight your taste buds with these tender and flaky Baked Sole Fillets, a simple yet elegant dish perfect for busy weeknights or special occasions. This recipe pairs the delicate flavor of sole with a luscious lemon-butter sauce infused with hints of garlic and dry white wine, creating a light yet flavorful base for the fillets. A golden, crisp topping made from seasoned bread crumbs and fresh parsley adds texture and a pop of color. Ready in just 35 minutes, this easy baked fish recipe requires minimal preparation, making it an ideal choice for home cooks looking for healthy yet gourmet-worthy seafood dinners. Serve these fillets with a side of roasted vegetables or a fresh green salad for a balanced, restaurant-quality meal. Keywords: baked sole recipe, lemon-butter sole, easy seafood dinner, healthy fish recipes.

Nutriscore Rating: 65/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 4 tablespoons unsalted butter
• 1 large lemon
• 2 cloves garlic
• 2 tablespoons fresh parsley
• 0.25 cup dry white wine
• 0.5 cup bread crumbs
• 1 tablespoon olive oil
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper

Directions

Step 1

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

Step 2

Rinse the sole fillets under cold water and gently pat them dry with paper towels.

Step 3

Melt 4 tablespoons of butter in a small saucepan over low heat. Once melted, remove from heat and stir in the juice of 1 lemon, minced garlic, and white wine.

Step 4

Season the sole fillets with salt and black pepper on both sides, then arrange them in a single layer in the prepared baking dish.

Step 5

Pour the lemon-butter mixture evenly over the fillets, ensuring they are well coated.

Step 6

In a small bowl, combine bread crumbs, chopped parsley, and 1 tablespoon of olive oil. Mix until the crumbs are evenly coated, then sprinkle the mixture on top of the fillets.

Step 7

Place the baking dish in the preheated oven and bake for 15 to 20 minutes, or until the fish is opaque and flakes easily with a fork.

Step 8

Once baked, remove from the oven and let the fillets rest for 2 minutes before serving.

Step 9

Serve the baked sole fillets hot, garnished with fresh lemon slices and additional parsley, if desired.

Nutrition Facts

Serving size	670.3 grams (670.3g)

Amount per serving	% Daily Value*
Calories	1108

Total Fat 71.20g	91%
Saturated Fat 32.10g	161%
Polyunsaturated Fat 1.40g
Cholesterol 304mg	101%
Sodium 1836mg	80%
Total Carbohydrate 49.40g	18%
Dietary Fiber 4.90g	18%
Total Sugars 6.70g
Protein 65.10g	130%

Vitamin D 400IU	2000%
Calcium 240mg	18%
Iron 5mg	29%
Potassium 1553mg	33%

*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: 58.3%

Protein: 23.7%

Carbs: 18.0%