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 garnished with capers and lemon slices

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 garnished with dill and lemon slices

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.

Bunch of green onions

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

Sole fillet garnished with olive oil, capers, dill and lemon slices

 

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

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baked sole fillet recipe

Baked Sole Fillet, the Mediterranean Way


Description

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


Ingredients

Scale
  • 1 lime or lemon, juice of
  • Β½ cup Private Reserve extra virgin olive oil
  • 3 tbsp ghee or unsalted melted butter (if you like it buttery, then add up to Β½ cup)
  • 2 shallots, thinly sliced
  • 3 garlic cloves, thinly-sliced
  • 2 tbsp capers
  • 1 tsp seasoned salt, or to your taste
  • ΒΎ 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)
  • ΒΎ 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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Mediterranean Baked Sole Fillet Recipe | The Mediterranean Dish. 15-minute baked sole fillet with a buttery lime juice, fresh dill and capers. A quick, healthy and delicious dinner!

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I'm Suzy; born and bred right on the shores of the Mediterranean. I'm all about easy, healthy recipes with big Mediterranean flavors. Three values guide my cooking: eat with the seasons; use whole foods; and above all, share! So happy you're here...
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Comments

  1. This recipe is Wonderful! I've made it least a dozen times on many different white fish, serviced with rice, potatoes, and most recently pasta. Perfection every time!!

  2. 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!

  3. 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 πŸ™‚ Thanks so much!!

  4. 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.

  5. 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.

  6. 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

  7. 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 !

  8. 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!

    1. 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!!