Forktionary

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 3.5 (2 Reviews)
Baked Fillet Of Sole 29

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Recipe Author

Chef Forktionary, author of this recipe

Passionate home cook & Forktionary contributor.

Ingredients for Baked Fillet Of Sole

  • Fillet Of Sole
  • 1 tablespoon fresh rosemary, chopped
  • White Wine
  • Juice of 1 lemon
  • 1/4 cup chopped scallions
  • Mushroom
  • 1 tablespoon fresh parsley, chopped
  • Salt & Pepper

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.

Chef's Tip for Extra Flavor

Want to unlock deeper, more complex flavors? Try toasting your whole spices before grinding them, or blooming ground spices in a little warm oil to enhance their aroma. Deglazing your pan with a bit of stock, wine, or even water after browning ingredients can capture those tasty caramelized bits, adding richness to your dish.

Nutrition Information (Approximate per serving)

Sodium

6 g

Sugar

6g

Fat

2g

Carbs

1g

Recipe Categories (Choose a category and find related recipes!)

Main Courses Main Dish / Dinner Seafood Mushroom Recipes European French Mediterranean American Healthy Gluten Free Summer Recipes Baking

Recipe Tags (Choose a tag and find related recipes!)

15 Minutes Or Less Time To Make Course Main Ingredient Preparation Occasion For 1 Or 2 Healthy Very Low Carbs Main Dish Seafood Vegetables Oven Low Fat Fish Dietary Low Sodium Low Saturated Fat Low Calorie Low Carb Low In Something Saltwater Fish Sole And Flounder Equipment Number Of Servings