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


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4.7 from 108 reviews

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
  • ½ cup Private Reserve extra virgin olive oil
  • 3 tbsp ghee or unsalted melted butter (if you like it buttery, then add up to ½ cup)
  • 2 shallots, thinly sliced
  • 3 garlic cloves, thinly-sliced
  • 2 tbsp capers
  • 1 tsp seasoned salt, or to your taste
  • ¾ 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)
  • ¾ 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

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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. DeeDee says:

    This prep was just ok to me. It was too much oil and butter, even though I cut back on both. If I try it again I will use even less butter and oil, and add some halved cherry tomatoes or something on top.






  2. Tim Jones says:

    Let’s get some light meat , steaks grill recipe here real summertime grilling

  3. Ann says:

    I amended the recipe by using 1/2 of the oil , dotted top of fish with 1/2 tablespoons of butter before baking . Excellent!






    1. TMD Team says:

      Thanks for the great review, Ann!

  4. William B Meier says:

    Absolutely wonderful, I had to substitute a couple things and it still came out fantastic.

  5. Gail says:

    We do eat fish regularly but I do struggle to find recipes that make you say…I’ll have that fish dinner again!….Well, this is that recipe! Absolutely delicious!👏👏






    1. TMD Team says:

      Yay! We love to hear that, Gail! Thank you!

  6. Renee says:

    Delicious! I will be adding the sole recipe to my rotating meal schedule. I accidentally added 1 tsp seasoned salted to the wet ingredients and am glad I did. I also limit my fats, so I didn't add any butter and it was not missed. This is a simple yet elegant and delicious recipe that had my kitchen smelling so good my husband's mouth was watering. I also did not add any garnish as I was just making it for my husband and I. I can't wait to eat the leftovers.






  7. L says:

    Good pretty fast week night dinner






  8. kate says:

    Tasted good - but I needed much more of the dry seasoning mix- had to make more.
    My family loved it tho.
    The recipe suggested serving this with roasted potatoes - but the recipes for the fish and potatoes called for different oven temps. I couldn't figure out how to do both so will try the potatoes another time.






  9. Lara says:

    Unfortunately I did not care for this recipe. I think the main issue for me was the cumin. It really gave the fish a bad taste (plus the scent wasn’t pleasant!).
    I’ve cooked w similar ingredients in cast iron skillet and love the way it turns out. However, I’ve never used cumin or garlic powder. I would suggest removing those two ingredients. I used high quality fish from Erewhon.






    1. TMD Team says:

      Hi, Lara. I'm so sorry this recipe wasn't a hit for you personally. If cumin and garlic powder aren't your thing, you may want to look into Suzy's baked halibut recipe. Like this one, it's one of our most popular fish recipes on the site...it just has a bit of a different flavor profile you might enjoy better! Hope you give it a try!

  10. Sunny42 says:

    The recipe looks great, but not Mediterranean with use of butter. Should be just olive oil for that "healthy Mediterranean" diet. And that is a lot of butter. Yikes. Just used Olive oil, increased garlic and lemon. No need for butter . Used Petrale Sole which is already buttery type .






  11. Dmitri says:

    Great recipe! Even 15 years old who’s got a long list of foods that he will not eat loves it.






    1. TMD Team says:

      Yay!

  12. Carol says:

    Absolutely delicious.






    1. TMD Team says:

      Hi, Carol! So glad you loved it! Thank you for letting us know!