Roasted Sole Fillets

Elevate your seafood game with these irresistibly tender and flavorful Roasted Sole Fillets. This simple yet elegant dish combines delicate sole fillets with zesty lemon, aromatic garlic, and a sprinkle of fresh parsley for a bright and refreshing finish. Baked to perfection in just 12 minutes, this quick and healthy recipe is the perfect choice for a light weeknight dinner or an impressive main course for guests. With its minimal prep time and all-natural ingredients like olive oil and freshly ground black pepper, this dish is both wholesome and packed with flavor. Serve these flaky fillets alongside steamed vegetables, fluffy rice, or a crisp green salad to create a balanced and satisfying meal that's sure to leave everyone asking for seconds.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:12 mins

Total Time:22 mins

Servings: 4

Ingredients

• 4 fillets sole fillets
• 2 tablespoons olive oil
• 1 whole lemon
• 2 cloves garlic
• 2 tablespoons fresh parsley
• 0.5 teaspoons salt
• 0.25 teaspoons ground black pepper

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Line a baking sheet with parchment paper or lightly grease it with olive oil to prevent sticking.

Step 3

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

Step 4

Place the sole fillets on the prepared baking sheet in a single layer, leaving some space between each fillet.

Step 5

Drizzle the olive oil evenly over the fish fillets.

Step 6

Zest the lemon and sprinkle the zest over the fillets. Then cut the lemon in half and squeeze the juice over the fish.

Step 7

Finely mince the garlic cloves and sprinkle them on top of the fillets.

Step 8

Season the fillets with salt and ground black pepper.

Step 9

Bake in the preheated oven for 10-12 minutes, or until the fish is opaque and flakes easily with a fork.

Step 10

While the fish is roasting, finely chop the fresh parsley.

Step 11

Once the fish is done, remove it from the oven and sprinkle the chopped parsley on top for a fresh, bright garnish.

Step 12

Serve immediately with your choice of sides, such as steamed vegetables, rice, or a green salad.

Nutrition Facts

Serving size	503.2 grams (503.2g)

Amount per serving	% Daily Value*
Calories	562

Total Fat 34.30g	44%
Saturated Fat 5.60g	28%
Polyunsaturated Fat 2.70g
Cholesterol 180mg	60%
Sodium 1428mg	62%
Total Carbohydrate 7.90g	3%
Dietary Fiber 2.20g	8%
Total Sugars 1.60g
Protein 57.30g	115%

Vitamin D 400IU	2000%
Calcium 119mg	9%
Iron 2mg	13%
Potassium 1375mg	29%

*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: 54.2%

Protein: 40.2%

Carbs: 5.5%