Simple Baked Sole fillet, Spiced Mediterranean-style and baked in a buttery lime sauce. Green onions, dill, and capers are welcomed additions here!
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:
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.
Bake in 375 degrees F-heated oven for 10-15 minutes. Do not over cook. Remove from oven and garnish with fresh dill.
Serve next to white rice or roasted Greek potatoes and a simple Mediterranean salad.
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Baked Sole Fillet, the Mediterranean Way
- Total Time: 30 minutes
- Yield: serves 6
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
- 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
- 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.
- In a separate small bowl, mix together the seasoned salt, pepper, cumin and garlic powder. Spice fish fillets each on both sides.
- 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.
- Bake in 375 degrees F-heated oven for 10-15 minutes. Do not overcook.
- Remove the fish fillets from the oven and garnish with the chopped fresh dill.
- 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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Can you make this will salmon?
You can certainly use the same flavor profile with a baked salmon fillet...and of course the baking time will be adjusted some.
Can I spice fish and refrigerate overnight? or should I do it right before cooking? I also want to make the sauce the day before.
Thank you for your help
Best fish recipe ever!
Awesome! So glad to hear it!
Caught a barracuda out fishing with friends. I ended with about a kilo of the meat, so I cut it into filets and used this recipe. The kids gobbled it up, and it's been a hit all around. Easy and delicious!
That's awesome, Charlie! So glad you all enjoyed it!
Absolutely delicious!!!
Will be making this often.
“Restaurant quality” !
Love hearing this! Thanks, Catherine!
This was a one-of-a-kind recipe. All the flavors came out without one overpowering the other. I love fish and am always looking for new ways to fix it. This is definitely a keeper!
Awesome, Penny. Thank you so much for giving it a try!
Excellent flavor and relatively easy to prepare. But might cut the amount of oil and butter. And I agree with the reviewer who said it would be better to sauté the shallots and garlic before baking as the did not cook. I intend to try this again with these changes.
Thank you, Kathy! Yes, I'd love to hear more once you try it with your changes. Glad you enjoyed it!
Would make again with less cumin. Don’t omit the capers!
Thanks for sharing, A. You can certainly adjust the cumin spice to your personal preference!
This was such an easy and yummy dish! Thanks I'm going to keep it in the rotation! I was pick up fresh sole from the weekend farmers market~ Even my toddler enjoyed it! Best!
Awesome, Michelle! Love that your little one enjoyed it
After work I stopped by the grocery store to pick up salmon, saw that sole was on sale, did a Google search on how to cook it, selected your recipe because it looked easy, sounded good and wouldn't take forever to make from scratch on a work night. Wow! What a great find. We all loved the flavors and I especially loved the cumin. The only change i might make the next time is to add more capers. Still it was just perfect. Thanks for an excellent recipe!
Thank you so much, Maha! I am happy to hear you enjoyed it!
I made this for dinner tonight for my wife, my daughter and several of their friends. Wow!! Fantastic! My presentation looked exactly like the picture. To say it got rave reviews is an understatement! I also received several marriage proposals!!! Great recipe!
Haha, Jerry! Loved reading your comment. Sounds like you were the hero of the night, eh?!
A great find! I was looking for a different filet of sole dish - and there you were. I had all the ingredients on hand except couldn’t find my green onions. The cumin was the magic ingredient. I served this along with rosemary/garlic baked fingerling potatoes. The fish with its limes and dill was plated atop a mixture of arugula and some fresh lettuces from my garden, and two thinly sliced cocktail tomatoes - all I had. The warm fish lightly wited the greens and the sauce was used as the dressing. Yum! I had leftover sauce which I have saved and popped into the freezer, to use in maybe a fish stew...(also got to use my ghee which I had recently started using but only to cook eggs for breakfast.)
Awesome, Judy! Thank you so much for giving this one a try. Your potato dish sounds like the perfect addition!
I made this recipe with really fresh, fresh fluke it was delicios!
I am making it again tonight and will use white fish, good luck to me?
My husband and I really enjoyed this recipe. I served it with asparagus and quinoa and the lemon butter sauce tasted so good with those. I only used half the butter since, but knew I had to at least use some to get the buttery flavor that was designed. Thanks for a keeper recipe. I'll be making this frequently.
Wonderful, Julie! Thank you for sharing!
Would you mind sharing the nutritional facts for this dish? Thanks.
Hi Kim, we are working through and adding nutritional information via a new program. Please see the nutritional info tag added to the bottom of the recipe. Enjoy
would you have a recipe for 1 or 2 Most recipes are for a group of peoples
Hi Jocelyne! Thank you for your good question. Most of the recipes here are pretty forgiving...you can cut the amounts down and still get great results. And many recipes keep well in the freezer (not recommended so much for this particular recipe).