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Baked Rolled Sole Recipe

This elegant Baked Rolled Sole recipe is a quick and easy weeknight dinner that's sure to impress! From my 'Eat Well, Stay Well' cookbook, this recipe takes minimal prep time and delivers maximum flavor. Flaky sole fillets are rolled with a vibrant breadcrumb mixture, then baked to perfection. Serve with sautéed asparagus or green beans and a fresh salad for a complete and healthy meal. Best enjoyed fresh, so make it and eat it the same night! Serves 4.

Prep Time 10 mins
Cook Time 25 mins
Calories 229.8 kcal
Protein 70g
Rating 3.5 (2 Reviews)
Baked Rolled Sole 12

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Recipe Author

Chef Forktionary, author of this recipe

Passionate home cook & Forktionary contributor.

Ingredients for Baked Rolled Sole

  • Breadcrumbs
  • Parmesan Cheese
  • Fresh Parsley
  • 1 teaspoon dried oregano
  • zest of 1 lemon
  • Salt And Pepper
  • Flounder Fillets
  • 2 tablespoons fresh lemon juice
  • Olive Oil

How to Make Baked Rolled Sole

  1. Preheat oven to 400°F (200°C).
  2. In a small bowl, combine 1/2 cup breadcrumbs, 1/4 cup grated Parmesan cheese, 2 tablespoons chopped fresh parsley, 1 teaspoon dried oregano, zest of 1 lemon, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
  3. Place 4 sole fillets (about 6 ounces each), smooth side up, on a clean work surface.
  4. Evenly distribute the breadcrumb mixture over the fish fillets and tightly roll each fillet from one short end to the other.
  5. Place the rolled sole seam-side down in a 9x9 inch glass baking dish.
  6. Drizzle 2 tablespoons of fresh lemon juice over the fish.
  7. Bake uncovered for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork, and the filling is golden brown and heated through.

Chef's Tip for Extra Flavor

Chef's secret: layers of flavor make a dish truly memorable! Consider what a little extra something could bring – perhaps a touch of acidity like a good vinegar or citrus zest, a hint of smokiness from paprika, a bit of umami from mushrooms or soy sauce, or a sprinkle of toasted nuts for texture. Experiment and taste as you go!

Nutrition Information (Approximate per serving)

Sodium

11 g

Sugar

2g

Fat

9g

Carbs

1g

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

30 Minutes Or Less Time To Make Course Main Ingredient Preparation Healthy Very Low Carbs Main Dish Seafood Easy Fish Dietary Low Calorie High Protein Low Carb High In Something Low In Something Saltwater Fish Sole And Flounder 3 Steps Or Less