Baked Sole Fillets
Delight your taste buds with these tender and flaky Baked Sole Fillets, a simple yet elegant dish perfect for busy weeknights or special occasions. This recipe pairs the delicate flavor of sole with a luscious lemon-butter sauce infused with hints of garlic and dry white wine, creating a light yet flavorful base for the fillets. A golden, crisp topping made from seasoned bread crumbs and fresh parsley adds texture and a pop of color. Ready in just 35 minutes, this easy baked fish recipe requires minimal preparation, making it an ideal choice for home cooks looking for healthy yet gourmet-worthy seafood dinners. Serve these fillets with a side of roasted vegetables or a fresh green salad for a balanced, restaurant-quality meal. Keywords: baked sole recipe, lemon-butter sole, easy seafood dinner, healthy fish recipes.
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Recipe Information
Ingredients
- 4 pieces sole fillets
- 4 tablespoons unsalted butter
- 1 large lemon
- 2 cloves garlic
- 2 tablespoons fresh parsley
- 0.25 cup dry white wine
- 0.5 cup bread crumbs
- 1 tablespoon olive oil
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a baking dish with olive oil.
Rinse the sole fillets under cold water and gently pat them dry with paper towels.
Melt 4 tablespoons of butter in a small saucepan over low heat. Once melted, remove from heat and stir in the juice of 1 lemon, minced garlic, and white wine.
Season the sole fillets with salt and black pepper on both sides, then arrange them in a single layer in the prepared baking dish.
Pour the lemon-butter mixture evenly over the fillets, ensuring they are well coated.
In a small bowl, combine bread crumbs, chopped parsley, and 1 tablespoon of olive oil. Mix until the crumbs are evenly coated, then sprinkle the mixture on top of the fillets.
Place the baking dish in the preheated oven and bake for 15 to 20 minutes, or until the fish is opaque and flakes easily with a fork.
Once baked, remove from the oven and let the fillets rest for 2 minutes before serving.
Serve the baked sole fillets hot, garnished with fresh lemon slices and additional parsley, if desired.
Nutrition Facts
Calories |
286 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.3 g | 22% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 71 mg | 24% | |
| Sodium | 538 mg | 23% | |
| Total Carbohydrate | 15.1 g | 5% | |
| Dietary Fiber | 1.7 g | 6% | |
| Total Sugars | 1.9 g | ||
| Protein | 16.6 g | 33% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 66 mg | 5% | |
| Iron | 1.5 mg | 9% | |
| Potassium | 370 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
