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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Made this tonight.
Excellent! Much thanks.
Delicious!! Great flavors. thanks
I modified this to cook on the stove, but it was delish!!!
It was ok. I would suggest not adding up to a 1/2 c of ghee to it. I won’t be making it again.
I’m sorry I didn’t take a photo, but this recipe is perfection.. the photo you took looked so delicious, the dish was enjoyed by all. Thank you sooooooooo much!!!!!
I have to be honest, the deck was stacked against this being good because all I had were some frozen Sole Fillets that had been in my freezer for a longgg time. I hate to throw food away, so I thawed them out and tried your recipe, knowing they probably wouldn’t do your recipe justice. I didn’t even have some of the ingredients! No capers, no shallots, no real lemons even! I had lemon juice…. Well…. To my surprise and delight they were fabulous!! Thank you ! What a nice surprise! 😊
Glad you mentioned you had sole fillets in the freezer a long time. So do I. Now I want to try this recipe based on your comment. Thank you!
Made this for dinner tonight. My young adult sons pretty much inhaled it and kept going on about how delicious it was. I cooked the recipe to a tee and the flavours were so good. I served it with cauliflower rice and grilled brocollini. Thanks for the great meal.
So delicious and nutritious! Served with an instapot barley risotto with sun-dried tomatoes. And shredded red cabbage, parsley, pistachio salad.
This Dover sole will make a regular appearance in our dinner repertoire. Simple for weeknight, and beautiful for weekend company
That sounds like it was an amazing meal, Diana! Thanks for sharing!
Amazing! My husband said, "this is a keeper!" I definitely be making this again!
Made this recipe today and it was super delicious my husband was very satisfied with it.
I definitely will make it again.
❤️😋
Delicious and easy!! I will make this again.
Awesome! Thanks, Jamie!
So delicious!
I'll give this recipe 5 stars. Made it with lime juice - it was absolutely delicious. The sole was soft - not over-cooked. Chopped Baby Choi and mushrooms were stir-fried and served with the sole dish. The remaining sauce was so good we toasted light rye bread to sop up the sauce. I'll definitely use this recipe again.
Nici
I'm happy to hear that you had success with the recipe! Thanks for giving it a try!
Hello,
I’m from South of France, we used to bake fish with fresh tomatoes, peppers, garlic, or with almond flour, or béchamel sauce, etc…
I had never tried it your way. So I did followed your recipe today. It was a huge disappointment, I’m sorry to say.
The sole fillets were undercooked (I had to bake them longer)
the flavour was only oil and bitter lemon.
I’m willing to try another recipe of yours, hopefully much better this time. Keep on cooking.
Excellent dish! Will definitely make it again!
Awesome! Thanks, Judy!
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!!
Hi, did you ever try this recipe with sea bass or haddock? That’s what we’re contemplating….
Hi, Emily. This is actually delicious with cod and haddock, as well!