Roasted Sole Fillets
Elevate your seafood game with these irresistibly tender and flavorful Roasted Sole Fillets. This simple yet elegant dish combines delicate sole fillets with zesty lemon, aromatic garlic, and a sprinkle of fresh parsley for a bright and refreshing finish. Baked to perfection in just 12 minutes, this quick and healthy recipe is the perfect choice for a light weeknight dinner or an impressive main course for guests. With its minimal prep time and all-natural ingredients like olive oil and freshly ground black pepper, this dish is both wholesome and packed with flavor. Serve these flaky fillets alongside steamed vegetables, fluffy rice, or a crisp green salad to create a balanced and satisfying meal that's sure to leave everyone asking for seconds.
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Recipe Information
Ingredients
- 4 fillets sole fillets
- 2 tablespoons olive oil
- 1 whole lemon
- 2 cloves garlic
- 2 tablespoons fresh parsley
- 0.5 teaspoons salt
- 0.25 teaspoons ground black pepper
Instructions
Preheat your oven to 400°F (200°C).
Line a baking sheet with parchment paper or lightly grease it with olive oil to prevent sticking.
Rinse the sole fillets under cold water and pat them dry with paper towels.
Place the sole fillets on the prepared baking sheet in a single layer, leaving some space between each fillet.
Drizzle the olive oil evenly over the fish fillets.
Zest the lemon and sprinkle the zest over the fillets. Then cut the lemon in half and squeeze the juice over the fish.
Finely mince the garlic cloves and sprinkle them on top of the fillets.
Season the fillets with salt and ground black pepper.
Bake in the preheated oven for 10-12 minutes, or until the fish is opaque and flakes easily with a fork.
While the fish is roasting, finely chop the fresh parsley.
Once the fish is done, remove it from the oven and sprinkle the chopped parsley on top for a fresh, bright garnish.
Serve immediately with your choice of sides, such as steamed vegetables, rice, or a green salad.
Nutrition Facts
Calories |
562 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.3 g | 44% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 180 mg | 60% | |
| Sodium | 1428 mg | 62% | |
| Total Carbohydrate | 7.9 g | 3% | |
| Dietary Fiber | 2.2 g | 8% | |
| Total Sugars | 1.6 g | ||
| Protein | 57.3 g | 115% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 119 mg | 9% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 1375 mg | 29% | |
*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.
