Baked Fillet Of Sole Recipe

This recipe delivers flaky, flavorful baked sole fillets in just 15 minutes! A bright lemon-rosemary sauce, topped with sautéed mushrooms and scallions, elevates this simple dish to a restaurant-worthy meal. Perfect for a weeknight dinner or a special occasion.

Prep Time 10 mins
Cook Time 15 mins
Calories 193.1 kcal
Protein 68g
Rating Be the first
Baked Fillet Of Sole 311

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Forktionary editorial kitchen team

The Forktionary Kitchen Team

Adapted from Food.com, then tested & standardized by Forktionary.

Ingredients for Baked Fillet Of Sole

  • 4 (6 ounce) sole fillets
  • 1 tablespoon fresh rosemary, chopped
  • 1/4 cup dry white wine
  • juice of 1 lemon
  • 1/4 cup chopped scallions
  • 1/2 cup sliced mushrooms
  • 1 tablespoon fresh parsley, chopped
  • salt and pepper, to taste
  • 2 tablespoons olive oil
  • 1 teaspoon olive oil

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How to Make Baked Fillet Of Sole

  1. Preheat oven to 350°F (175°C). Grease a baking dish.
  2. In a small bowl, combine 2 tablespoons of olive oil, 1 tablespoon fresh rosemary (chopped), 1/4 cup dry white wine, and the juice of 1 lemon.
  3. Place the sole fillets (about 4, 6 oz each) in the prepared baking dish.
  4. Pour the lemon-rosemary mixture evenly over the fish fillets.
  5. Sauté 1/2 cup sliced mushrooms and 1/4 cup chopped scallions in a pan with 1 teaspoon of olive oil until softened (about 3 minutes).
  6. Top the fish with the sautéed mushrooms and scallions.
  7. Cover the baking dish tightly with aluminum foil.
  8. Bake for 12-15 minutes, or until the fish is flaky and easily flakes with a fork.
  9. Remove from oven and sprinkle with 1 tablespoon of fresh parsley (chopped).
  10. Season with salt and freshly ground black pepper to taste. Serve immediately.

Nutrition Information (Approximate per serving)

Sodium

6 g

Sugar

6g

Fat

2g

Carbs

1g

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Frequently Asked Questions

How long does it take to make Baked Fillet Of Sole?

Baked Fillet Of Sole takes about 25 minutes from start to finish — roughly 10 minutes to prepare and 15 minutes to cook.

How many calories are in Baked Fillet Of Sole?

Baked Fillet Of Sole has approximately 193.1 calories per serving, with about 68 g protein, 1 g carbohydrates and 3 g fat.

What ingredients do I need for Baked Fillet Of Sole?

The key ingredients for Baked Fillet Of Sole are Fillet Of Sole, Rosemary, White Wine, Lemon Juice, Scallions, Mushroom. See the full list with measurements above.

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