Baked Sole Mexicana
Dive into the vibrant flavors of Mexico with Baked Sole Mexicana, a delicious and healthy seafood dish that's as easy to prepare as it is impressive to serve. Tender sole fillets are brushed with a zesty lime-garlic marinade, then topped with a colorful medley of sautéed tomatoes, red onion, and jalapeño, seasoned with warm spices like cumin and paprika. Baked to perfection, this dish is optionally finished with a sprinkle of melted cheddar cheese for a creamy, indulgent touch. Garnished with fresh cilantro, this baked sole recipe pairs beautifully with fluffy rice, warm tortillas, or a crisp green salad, making it a versatile and satisfying option for dinner. Perfect for weeknights or casual entertaining, this recipe brings bold Mexican-inspired flavors to your table while remaining light, nutritious, and irresistibly flavorful.
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Recipe Information
Ingredients
- 4 pieces sole fillets
- 2 tablespoons olive oil
- 2 tablespoons lime juice
- 3 garlic cloves, minced
- 2 medium tomatoes, diced
- 1 small red onion, finely chopped
- 1 jalapeño pepper, finely chopped
- 3 tablespoons fresh cilantro, chopped
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup cheddar cheese, shredded (optional)
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a baking dish with a small amount of olive oil.
Rinse the sole fillets under cold water and pat them dry with a paper towel. Place them in the prepared baking dish.
In a small bowl, whisk together 1 tablespoon of olive oil, lime juice, and 1 clove of minced garlic. Brush the mixture evenly over the sole fillets.
In a large skillet, heat the remaining tablespoon of olive oil over medium heat. Add the remaining minced garlic, diced tomatoes, chopped red onion, and jalapeño pepper. Sauté for 5-7 minutes, or until the vegetables have softened.
Stir the ground cumin, paprika, salt, and black pepper into the skillet. Simmer for an additional 2-3 minutes to allow the flavors to meld.
Spoon the tomato and chili mixture evenly over the sole fillets in the baking dish.
Cover the dish with aluminum foil and bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork.
If desired, sprinkle the shredded cheddar cheese over the fish and return it to the oven (uncovered) for an additional 2-3 minutes, or until the cheese is melted.
Remove the baked sole from the oven and garnish with chopped fresh cilantro before serving.
Serve immediately with rice, warm tortillas, or a fresh green salad on the side.
Nutrition Facts
Calories |
217 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.0 g | 17% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 55 mg | 18% | |
| Sodium | 762 mg | 33% | |
| Total Carbohydrate | 8.0 g | 3% | |
| Dietary Fiber | 1.7 g | 6% | |
| Total Sugars | 2.9 g | ||
| Protein | 18.7 g | 37% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 145 mg | 11% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 532 mg | 11% | |
*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.
