Baked Sole Fillet Recipe | The Mediterranean Dish (2022)

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Simple Baked Sole fillet, Spiced Mediterranean-style and baked in a buttery lime sauce. Green onions, dill, and capers are welcomed additions here!

Baked Sole Fillet Recipe | The Mediterranean Dish (1)

If you've just started eating the Mediterranean way and are trying to add a little more fish to your diet, this super easy baked fish recipe might just be your ticket. It takes such little prep work (15 minutes), and because sole fillet is a very thin fillet of fish, it cooks quite fast, another 10 to 15 minutes tops!

Dover sole fillet happened to be on sale at the fish counter of my favorite grocery store the other day; but you could certainly use other fish fillet options (such as flounder, which comes in thin fillets like Dover sole). You may have to slightly adjust spices and cook time depending on the thickness of the fish you choose.

Watch How to Make this Mediterranean Baked Sole Fillet:

Baked Sole Fillet Recipe | The Mediterranean Dish (2)

This baked sole fillet recipe will not disappoint. Like I said, it's baked in a buttery lime sauce with capers and green onions. I added a generous garnish of fresh dill. Don't skip this part; it's worth it!

Too tired to make dinner? Too busy to spend time in the kitchen? I hear ya! This baked sole fillet recipe is for you. From me with love.Pin this recipe, you'll come back to it again and again. Now let's get cooking!

Baked Sole Fillet, The Mediterranean Way

(print-friend recipe to follow):

Preheat your oven to 375 degrees F.

In a small bowl, whisk together lime juice, olive oil and melted butter with a dash of seasoned salt. Stir in shallots, garlic and capers.

Mix spices together in a another small bowl. Spice fish fillets on both sides.

Place fish on a lightly-oiled large baking pan or dish. Cover with the buttery lime mixture you prepared earlier.Arrange green onion halves and lime slices (if you choose) on top of the fish fillets.

Baked Sole Fillet Recipe | The Mediterranean Dish (3)

Bake in 375 degrees F-heated oven for 10-15 minutes. Do not over cook.Remove from oven and garnish with fresh dill.

Baked Sole Fillet Recipe | The Mediterranean Dish (4)

Serve next to white rice or roasted Greek potatoesand a simple Mediterranean salad.

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Baked Sole Fillet Recipe | The Mediterranean Dish (5)

Baked Sole Fillet, the Mediterranean Way

★★★★★4.8 from 83 reviews
  • Author: The Mediterranean Dish
  • Total Time: 30 minutes
  • Yield: serves 6
Print Recipe
(Video) My Famous Baked Dover Sole

Description

Simple Baked Sole fillet, Spiced Mediterranean-style and baked in a buttery lime sauce. Green onions, dill, and capers are welcomed additions here!

  • 1 lime or lemon, juice of
  • ½ cup Private Reserve extra virgin olive oil
  • 3 tbsp ghee or unsalted melted butter (if you like it buttery, then add up to ½ cup)
  • 2 shallots, thinly sliced
  • 3 garlic cloves, thinly-sliced
  • 2 tbsp capers
  • 1 tsp seasoned salt, or to your taste
  • ¾ tsp ground black pepper
  • 1 tsp ground cumin
  • 1 tsp garlic powder
  • 1.5 lb Sole fillet (about 10-12 thin fillets)
  • 4-6 green onions, top trimmed, halved length-wise
  • 1 lime or lemon, sliced (optional)
  • ¾ cup roughly chopped fresh dill for garnish

Instructions

  1. In a small bowl, whisk together lime juice, olive oil and melted butter with a dash of seasoned salt. Stir in the shallots, garlic and capers.
  2. In a separate small bowl, mix together the seasoned salt, pepper, cumin and garlic powder. Spice fish fillets each on both sides.
  3. Place the fish fillets on a lightly-oiled large baking pan or dish. Cover with the buttery lime mixture you prepared earlier. Now arrange the green onion halves and lime slices on top.
  4. Bake in 375 degrees F-heated oven for 10-15 minutes. Do not overcook.
  5. Remove the fish fillets from the oven and garnish with the chopped fresh dill.
  6. Serve next to white rice or roasted Greek potatoes and a simple Mediterranean salad.

Notes

  • If sole fillet is not available to you, you can try a different white fillet of fish. Only, you might have to adjust baking time as Sole Fillet is quite a thin fillet of fish.
  • Recommended for this Recipe: Our Private Reserve Greek extra virgin olive oil (from organically grown and processed Koroneiki olives!)
  • Visit our store to browse our spices, olive oils and bundles!
  • Prep Time: 15 mins
  • Cook Time: 15 mins
  • Category: Entree
  • Method: Baked
  • Cuisine: Mediterranean

Keywords: Baked Sole, Sole Fillet, Mediterranean Sole, Fish

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Baked Sole Fillet Recipe | The Mediterranean Dish (6)

(Video) MEDITERRANEAN SOLE FILLETS - Quick 'n' Easy Recipes

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Comments

  1. Nadia says

    Cooked it today and love it! So easy, flavorful and light! And looks beautiful. Next time I will use more spices and lemon. Thank you for your recipe!

    Reply

  2. Jesse says

    Yum!! Just what I was looking for! That was delicious and so easy. I only had a lemon but tasted great! Can't wait to try it with lime 🙂 Thanks so much!!

    Reply

  3. Janet Davis says

    Lime juice is not a good option! Stick with lemon. I generally don't add salt when I cook and this recipe doesn't need any. I would keep it simple next time; pan-fry with a bit of butter and some lemon juice, The dill, parsley, onions, capers and lemon slices do make for a lovely presentation.

    Reply

  4. Jill McHale says

    (Video) Mediterranean Sole Fillet Recipe Video

    Too salty. The capers add salt and one teaspoon is a lot on top of that.

    Reply

  5. Dell says

    WOW. Absolutely delicious, so healthy and so easy to make 😊 I made it with risotto and broclie and of course a nice glass of Pinot Gris.

    Reply

    • Suzy says

      Sounds like a wonderful dinner!!

      Reply

  6. Richard says

    Hi Suzy, thanks for sharing this great recipe. My wife and all three kids loved it. So much in fact, that there were no leftovers to deal with!

    I am looking forward to trying out more of your recipes.

    Richard

    Reply

    • Suzy says

      (Video) Classic Sole Mediterranean

      Awesome! Thanks, Richard!

      Reply

  7. Joanne says

    Your sole recipe with lime, green onions, ghee and dill! Love it all! Not too complicated, nothing overwhelmingly complicated! l like to grate fresh lime skin on top !

    Reply

    • Suzy says

      Thanks so much, Joanne!

      Reply

  8. Dawn says

    My hubby made a face when I bought sole fillets - he's really not a fan - so when I suggested this recipe for "MY" weekend he grudgingly agreed. Was I ever surprised when he took his first bite and announced, "You have to make this again......and soon!" We served it with plain rice to soak up the sauce, and it was so good. We were actually half way through before we realized we had forgotten the dill. Once again, hubby said it really wouldn't need it - but he was wrong! Do you NEED it? Maybe not, but adding the dill sure added a wonderful flavourful and a lovely 'lift' to the meal. This will be a regular in our rotation - for sure!
    Next time we'll try it over some linguini or fettuccine. I can see that the wonderful buttery sauce would be amazing with it.
    Thank you for posting this. It will be hard coming up with meals to follow this for the rest of the weekend.
    SUPERB!

    Reply

    • Suzy says

      Hi, Dawn! I'm so glad you won over your husband with this one... it is a real favorite around here! Love the idea of serving over pasta!!

      Reply

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(Video) Mediterranean style baked fish recipe //Baked fish in oven recipe

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FAQs

How does Gordon Ramsay Cook Dover sole? ›

3 - Dover Sole With Shrimp Butter And Champ By Gordon Ramsay

How does Jamie Oliver cook Dover sole? ›

How to Cook Lemon Sole | Jamie Oliver - YouTube

Is filet of sole healthy? ›

It is particularly high in selenium, phosphorus, and vitamin B12, as well as a variety of other essential vitamins and minerals. Moreover, sole fishes have a sweet, delicate flavour and the suppleness of its flaky yet meaty fillets is extremely delectable.

How do you cook sole for cooking? ›

Rick Stein shows how to prepare Dover Sole - YouTube

Can you cook sole with the skin on? ›

It sounds fairly gruesome, but it's very easy and doesn't require any fancy equipment. It's actually quite satisfying, like peeling off a plaster. Saying that, you can just fry or grill them with the skin on, but do peel it off before eating, it won't crisp up, it's just leathery.

How do I cook Dover sole? ›

Dredge filets in flour, season with salt and pepper. Heat 2 or 3 tablespoons of butter in a large skillet over medium heat, until melted. Quickly fry filets, 2 or 3 at a time for 3 or 4 minutes per side, depending on thickness, until golden brown on both sides. Remove fish, cover and keep warm.

How do you cook Dover sole Rick Stein? ›

Rick Stein Shows How to Cook and Prepare Dover Sole - YouTube

What's the difference between Dover sole and lemon sole? ›

Dover sole is perhaps the priciest and most well-regarded of soles, with its firm flesh and beautiful flavour. Lemon sole, on the other hand, has much more delicate flesh, and is best enjoyed as fresh off the boat as possible. You may also come across megrim sole.

Why is it called lemon sole? ›

The name lemon sole most likely comes from its French name "sole limande". ”Limande” may come from the French word lime (file) a tool used to smooth wood and wood metal, referring to the texture of the fish's skin. Limande may also come from the French word "limon" (silt).

Is Sole fish high in mercury? ›

While sole fish is low in mercury and generally considered safe to consume during pregnancy, it should still be limited to one to two times per week as part of an otherwise healthy and nutritious diet.

Is sole good for weight loss? ›

Some popular claims suggest that sole water helps with a variety of conditions and healthy habits, including weight loss and improved sleep patterns. However, more research is necessary to fully understand its potential health benefits.

What temperature should sole be cooked to? ›

Add the grey sole fillets to the pan and cook for about 60 to 90 seconds on each side, until the fillets are firm and pearly white. They should flake easily with a fork when ready, and reach an internal temperature of 145 degrees Fahrenheit. Serve hot.

How do you know when sole is cooked? ›

The best way to tell if your fish is done is by testing it with a fork at an angle, at the thickest point, and twist gently. The fish will flake easily when it's done and it will lose its translucent or raw appearance. A good rule of thumb is to cook the fish to an internal temperature of 140-145 degrees.

What is the proper procedure to prepare a Paupiette of sole? ›

In saucepan, evenly arrange paupiettes partially submerged in fish stock or broth. Cover pan; cook at 160–180°F until just barely done, about 5-7 minutes. Do not boil.

How does Gordon Ramsay make batter for fish? ›

Gordon Ramsay Demonstrates How To Make Fish & Chips - YouTube

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