Baked Sole with a Lemon Ginger Sauce
Delight your taste buds with this elegant and easy-to-make Baked Sole with a Lemon Ginger Sauce. Featuring tender, flaky sole fillets baked to perfection, this recipe highlights a tangy, aromatic sauce made with freshly squeezed lemon juice, zesty lemon zest, and the warm bite of fresh ginger. Accentuated by hints of garlic, honey, and buttery richness, it strikes the perfect balance between citrusy brightness and savory depth. A sprinkle of fresh parsley adds a vibrant finish to this light, healthy dish that's ready in just 35 minutes. Perfect for weeknight dinners or special occasions, this baked sole pairs beautifully with steamed vegetables or fluffy rice for a restaurant-quality meal at home. Keywords: baked sole, lemon ginger sauce, easy seafood recipe, healthy dinner ideas, quick fish recipes.
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Recipe Information
Ingredients
- 4 pieces sole fillets
- 1 whole lemon
- 1 tablespoon fresh ginger
- 2 cloves garlic
- 3 tablespoons olive oil
- 2 tablespoons unsalted butter
- 1 teaspoon honey
- 2 tablespoons fresh parsley
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 teaspoon paprika
Instructions
Preheat your oven to 375°F (190°C).
Lightly grease a baking dish with 1 tablespoon of olive oil.
Rinse the sole fillets under cold water and pat them dry with paper towels.
In a small bowl, combine 0.5 teaspoon of salt, 0.25 teaspoon of black pepper, and 0.5 teaspoon of paprika. Sprinkle this mixture evenly over both sides of the fillets.
Place the seasoned fillets in the prepared baking dish, ensuring they are arranged in a single layer.
Zest and juice the lemon. Set the zest aside and measure out 2 tablespoons of the juice.
Peel and finely grate the fresh ginger. Mince the garlic cloves.
In a small saucepan, heat 2 tablespoons of olive oil and 2 tablespoons of unsalted butter over medium heat. Add the grated ginger and minced garlic, and sauté for 1 minute or until fragrant.
Stir in the lemon juice, lemon zest, and 1 teaspoon of honey. Simmer the sauce for 2 minutes, stirring occasionally.
Pour the lemon ginger sauce evenly over the sole fillets in the baking dish.
Bake the fillets in the preheated oven for 15-18 minutes, or until the fish is opaque and flakes easily with a fork.
While the fish is baking, chop the fresh parsley finely.
Once the fish is done, remove it from the oven and sprinkle the parsley over the top for garnish.
Serve the baked sole immediately with your favorite side dishes, such as steamed vegetables or rice.
Nutrition Facts
Calories |
921 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.5 g | 93% | |
| Saturated Fat | 21.8 g | 109% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 242 mg | 81% | |
| Sodium | 254 mg | 11% | |
| Total Carbohydrate | 15.4 g | 6% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 7.5 g | ||
| Protein | 57.8 g | 116% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 130 mg | 10% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 1436 mg | 31% | |
*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.
