Filet of sole recipes healthy

If you're looking to incorporate more fish into your diet, this incredibly easy baked fish recipe is the perfect solution. With just 15 minutes of prep time and the quick cooking nature of sole fillets—thanks to their thin texture—it only takes about 10 to 15 minutes to cook through!

That's why I'm a fan of this simple and delicious sole meunière recipe. It enhances the naturally delicate flavor of the fish with just a touch of butter and lemon. It's not only easy to make but also keeps things low-carb and gluten-free!

Filet of sole ingredients

Essential ingredients used are : 

• 2 sole fillets (fresh or thawed)
• 2 tablespoons butter
• 1 tablespoon olive oil (optional, for added flavor)
• Juice of 1 lemon (freshly squeezed)

• Salt and pepper to taste
• Fresh parsley (optional, for garnish)
• 1 tsp garlic powder

If you can't find sole fish, use flounder instead. It's easier to find than sole. It's available at Whole Foods and grocery stores. Dried parsley can be used instead of fresh parsley, with somewhat inferior but acceptable results.

How to Make this Baked Sole Fillet?

Pat the sole fillets dry with paper towels. This helps the fish cook evenly and ensures a slight crispness to the surface. In a small bowl, whisk together the lemon juice, olive oil, melted butter, and a pinch of seasoned salt. Stir in the garlic.

In another small bowl, combine the seasoned salt, pepper, and garlic powder. Season both sides of the fish fillets with the spice mixture. Place the fish fillets on a lightly oiled large baking pan or dish, then drizzle the prepared buttery lemon mixture over the top.

Bake in 190°C heated oven for 10-15 minutes. Do not overcook. Remove the fish fillets from the oven.

Pour the lemon-butter sauce over the cooked sole fillets.

Optionally, garnish with fresh parsley or a sprinkle of additional lemon zest for added freshness.

This dish is perfect on its own or served with a side of sautéed vegetables, roasted asparagus, or a light salad. It’s light, refreshing, and full of flavor while being low-carb and gluten-free. Enjoy your easy and delicious meal!

Expert Tips

The key is to avoid overcooking the fish, as it can become dry. Cooking it for two minutes on each side over medium-high heat is ideal. If I reduce the heat to medium, I cook the fish for about 3 minutes on the second side.

Sole is a delicate fish that can easily break apart, especially if it's been frozen and thawed. Be gentle when flipping it, and if it falls apart, don’t worry—it will still taste amazing. Using a nonstick skillet can help prevent the fish from sticking.