Baked Sole Fillet, the Mediterranean Way

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

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★★★★★

4.8 from 100 reviews

• Author: The Mediterranean Dish
• Total Time: 30 minutes
• Yield: serves 6

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Description

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

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Ingredients

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• 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

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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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