Baked Sole Mexicana

Dive into the vibrant flavors of Mexico with Baked Sole Mexicana, a delicious and healthy seafood dish that's as easy to prepare as it is impressive to serve. Tender sole fillets are brushed with a zesty lime-garlic marinade, then topped with a colorful medley of sautéed tomatoes, red onion, and jalapeño, seasoned with warm spices like cumin and paprika. Baked to perfection, this dish is optionally finished with a sprinkle of melted cheddar cheese for a creamy, indulgent touch. Garnished with fresh cilantro, this baked sole recipe pairs beautifully with fluffy rice, warm tortillas, or a crisp green salad, making it a versatile and satisfying option for dinner. Perfect for weeknights or casual entertaining, this recipe brings bold Mexican-inspired flavors to your table while remaining light, nutritious, and irresistibly flavorful.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 2 tablespoons olive oil
• 2 tablespoons lime juice
• 3 garlic cloves, minced
• 2 medium tomatoes, diced
• 1 small red onion, finely chopped
• 1 jalapeño pepper, finely chopped
• 3 tablespoons fresh cilantro, chopped
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 cup cheddar cheese, shredded (optional)

Directions

Step 1

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

Step 2

Rinse the sole fillets under cold water and pat them dry with a paper towel. Place them in the prepared baking dish.

Step 3

In a small bowl, whisk together 1 tablespoon of olive oil, lime juice, and 1 clove of minced garlic. Brush the mixture evenly over the sole fillets.

Step 4

In a large skillet, heat the remaining tablespoon of olive oil over medium heat. Add the remaining minced garlic, diced tomatoes, chopped red onion, and jalapeño pepper. Sauté for 5-7 minutes, or until the vegetables have softened.

Step 5

Stir the ground cumin, paprika, salt, and black pepper into the skillet. Simmer for an additional 2-3 minutes to allow the flavors to meld.

Step 6

Spoon the tomato and chili mixture evenly over the sole fillets in the baking dish.

Step 7

Cover the dish with aluminum foil and bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork.

Step 8

If desired, sprinkle the shredded cheddar cheese over the fish and return it to the oven (uncovered) for an additional 2-3 minutes, or until the cheese is melted.

Step 9

Remove the baked sole from the oven and garnish with chopped fresh cilantro before serving.

Step 10

Serve immediately with rice, warm tortillas, or a fresh green salad on the side.

Nutrition Facts

Serving size	897.7 grams (897.7g)

Amount per serving	% Daily Value*
Calories	875

Total Fat 53.60g	69%
Saturated Fat 17.70g	89%
Polyunsaturated Fat 2.70g
Cholesterol 240mg	80%
Sodium 2985mg	130%
Total Carbohydrate 30.30g	11%
Dietary Fiber 6.40g	23%
Total Sugars 11.30g
Protein 74.80g	150%

Vitamin D 412IU	2060%
Calcium 578mg	44%
Iron 5mg	29%
Potassium 2202mg	47%

*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: 53.4%

Protein: 33.1%

Carbs: 13.4%