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.
If you are not already on my e-mail list, please leave me your e-mail address here and I'll be sure to send you my recipes and updates right to your inbox! I would love it if you would also follow on Pinterest and Facebook.
Print
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
Try these delicious recipes:
Grilled shrimp with Roasted Garlic-Cilantro Sauce
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!
So glad you enjoyed it!
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 🙂 Thanks so much!!
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.
Too salty. The capers add salt and one teaspoon is a lot on top of that.
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.
Sounds like a wonderful dinner!!
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
Awesome! Thanks, Richard!
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 !
Thanks so much, Joanne!
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!
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!!
I was seriously skeptical of how this was going to turn out but holy moly it was good! My fiance and I kept saying how good it was and we'll definitely be adding it to our 'Best Recipes List'. I didn't have any capers so subbed blacked olives, used lemons in place of the limes and cut down on a bit of the olive oil and it was SO full of flavor! Thanks for a great recipe!
Thanks for sharing, Cassie! So glad you enjoyed it!
I made 1/2 this recipe to serve 2-3 people and found it to be absolutely delicious! I served it with baked yams and steamed asparagus, which seemed very complimentary. The only thing I would change is to use a little less oil and/or butter, as the sole is already very moist and there was a lot of excess oil/butter mixture.
Thanks for the feedback, Susan! So glad you enjoyed it!
I actually made this recipe tonight for Good Friday supper, and holy smokes it is definitely as amazing as people have been saying! Not only that, but it isn't difficult to make and it doesn't take long to cook; win/win! I will be making it again in the near future, and it's been added to our favorite recipes; thank you SOO much for sharing!
This is now my favorite fish recipe and I find myself craving it. Well done! Thank you for sharing your knowledge.
Yay!! So glad you loved it!!
If I used whole soles in the bone, how long should I bake it for?
Thank you
Hi, Carla! This will depend on the size of your sole. I would start checking for doneness around 10 minutes and add more time from there, as necessary.
I made your lemon sole recipe for dinner tonight Suzy it was delicious, Thank you
Awesome! Thanks, Hamish!
"Stumbled" onto your recipe after we got a delivery of fresh pacific petrale sole from Monterey and it was perfect. Thank you, we can't wait to try some of your other recipes!
Wonderful! Thanks, John!
Hi Suzy. This recipe is genius! I served the Sole on a bed of angel hair pasta with a salad on the side. Scrumptious! Thank you. 🤩