Baked Sole Fillets Recipe

Flaky, delicious baked sole fillets – a simple yet elegant recipe ready in under an hour! This healthy and flavorful dish features tender sole baked to perfection with a creamy, tangy sauce. Serve with rice and your favorite green vegetable for a complete and satisfying meal. Perfect for a weeknight dinner or a special occasion.

Prep Time 15 mins
Cook Time 40 mins
Calories 314.7 kcal
Protein 68g
Rating Be the first
Baked Sole Fillets 254

Recipe Actions

Share this recipe:

Recipe Author

Forktionary editorial kitchen team

The Forktionary Kitchen Team

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

Ingredients for Baked Sole Fillets

Cook Smarter with Sous, Your Kitchen Companion

Missing an ingredient for this Baked Sole Fillets? Need a perfect wine pairing or a healthy side dish idea? Don't guess—ask Sous! Your AI-powered sous-chef is ready to help you swap ingredients, adjust serving sizes, and discover flavor tips in seconds.

How to Make Baked Sole Fillets

  1. Preheat oven to 375°F (190°C).
  2. Grease a shallow baking dish (approximately 8x8 inches) with 1 tablespoon of butter.
  3. Arrange 4 sole fillets (about 6 ounces each) in the prepared baking dish.
  4. Top the fish with 1/2 cup thinly sliced yellow onion.
  5. In a small bowl, whisk together 1/2 cup sour cream, 1/4 cup dry white wine, 1 tablespoon all-purpose flour, 1 tablespoon lemon juice, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
  6. Pour the sauce evenly over the fish and onions.
  7. Bake uncovered for 25-30 minutes, or until the fish is cooked through and flakes easily with a fork. Do not overcook!
  8. Serve immediately with cooked rice and steamed green vegetables (such as asparagus, broccoli, or green beans).

Nutrition Information (Approximate per serving)

Sodium

7 g

Sugar

6g

Fat

40g

Carbs

2g

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

Frequently Asked Questions

How long does it take to make Baked Sole Fillets?

Baked Sole Fillets takes about 55 minutes from start to finish — roughly 15 minutes to prepare and 40 minutes to cook.

How many calories are in Baked Sole Fillets?

Baked Sole Fillets has approximately 314.7 calories per serving, with about 68 g protein, 2 g carbohydrates and 21 g fat.

What ingredients do I need for Baked Sole Fillets?

The key ingredients for Baked Sole Fillets are Sole Fillets, Onion, Sour Cream, White Wine, All Purpose Flour, Lemon, Juice Of. See the full list with measurements above.

Reviews

No reviews yet — be the first to share your thoughts on this recipe!

Write a Review