Best 3 Oven Baked Sole Recipes

**Oven Baked Sole Delight: A Symphony of Flavors in Every Bite**

Indulge in the culinary masterpiece that is oven-baked sole, a dish that tantalizes taste buds with its delicate texture and explosion of flavors. This versatile fish pairs seamlessly with an array of herbs, spices, and cooking techniques, resulting in a symphony of tastes that will leave you craving more.

From the classic simplicity of Lemon-Herb Baked Sole, where the zesty zing of lemon and aromatic herbs enhance the sole's natural sweetness, to the bold and spicy flavors of Cajun Baked Sole, which brings a touch of Louisiana heat to your plate, our collection of recipes caters to every palate.

For those seeking a crispy golden crust, try our Panko-Crusted Baked Sole, where a flavorful coating of panko breadcrumbs and herbs bakes to perfection. Alternatively, if you prefer a lighter, healthier option, our Baked Sole with Lemon and Capers offers a refreshing balance of citrus and briny capers, steamed to perfection.

But that's not all! Our Baked Sole Florentine is a decadent treat, topped with a creamy spinach and cheese sauce that adds a touch of richness and indulgence. And for a truly unique and elegant dish, our Baked Sole with Shrimp and Crab is a seafood lover's dream, where tender sole fillets are baked with succulent shrimp and crab, enveloped in a luscious white wine sauce.

No matter your taste preferences, our oven-baked sole recipes guarantee an unforgettable dining experience. So, gather your ingredients, preheat your oven, and prepare to embark on a culinary adventure that will satisfy your cravings and leave you wanting more.

Check out the recipes below so you can choose the best recipe for yourself!

BAKED SOLE FILLET, THE MEDITERRANEAN WAY

Baked Sole Fillet, the Mediterranean Way image

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

Provided by The Mediterranean Dish

Categories Entree

Time 30m

Number Of Ingredients 14

Ingredients

1 lime or lemon, juice of
1/2 cup Private Reserve extra virgin olive oil
3 tbsp ghee or unsalted melted butter (if you like it buttery, then add up to 1/2 cup)
2 shallots, thinly sliced
3 garlic cloves, thinly-sliced
2 tbsp capers
1 tsp seasoned salt, or to your taste
3/4 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)
3/4 cup roughly chopped fresh dill for garnish

Steps:

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.

Nutrition Facts : Calories 350 calories, Sugar 0.7 g, Sodium 528.1 mg, Fat 26.1 g, SaturatedFat 6.6 g, TransFat 0 g, Carbohydrate 7.5 g, Fiber 1.8 g, Protein 23.1 g, Cholesterol 15.3 mg

BAKED SOLE FILLETS

Baked Sole Fillets image

Sole is my favourite white fish; serve this with rice and a green vegetable for a quick, healthy meal.

Provided by Lennie

Categories Canadian

Time 40m

Yield 4 serving(s)

Number Of Ingredients 8

Ingredients

1 1/2 lbs sole fillets
1 onion, very thinly sliced
1 cup sour cream (NOT lowfat or fatfree)
1/3 cup white wine
1 tablespoon all-purpose flour
1/2 lemon, juice of
1/2 teaspoon paprika
salt and pepper

Steps:

Preheat oven to 375F degrees.
Butter a shallow baking dish and arrange fish pieces in it; cover fish with onion slices.
In a small bowl, whisk together sour cream, wine, flour, lemon juice and the seasonings; pour over the fish and onions.
Bake, uncovered, for 25 minutes or until fish is tender; do not overcook or fish will dry out.

BAKED FILLET OF SOLE

Baked Fillet of Sole image

Make and share this Baked Fillet of Sole recipe from Food.com.

Provided by Dancer

Categories Vegetable

Time 15m

Yield 2 serving(s)

Number Of Ingredients 8

Ingredients

3/4 lb fillet of sole (lemon or gray sole)
1 pinch rosemary
3 tablespoons white wine
1 tablespoon lemon juice
2 scallions, sliced and sauteed lightly
1/4 lb mushroom, stems removed, sliced and sauteed lightly
1 tablespoon parsley, chopped fine
salt & pepper, freshly ground

Steps:

Place fillets in a greased baking dish.
Combine rosemary, wine, lemon juice and pour over the fish.
Top with scallions and mushrooms.
Cover with aluminum foil.
Bake in preheated 350-degree oven for about 15 minutes or until flaky.
Sprinkle with parsley and season with salt and pepper.

Nutrition Facts : Calories 193.1, Fat 2.3, SaturatedFat 0.5, Cholesterol 81.8, Sodium 145.6, Carbohydrate 4.3, Fiber 1.1, Sugar 1.7, Protein 34.3

Tips:

Mise en Place: Before you start cooking, make sure you have all the ingredients and equipment you need. This will help you stay organized and avoid any scrambling.
Choose the Right Sole: Look for firm, plump sole fillets with a mild, sweet flavor. Avoid any fillets that are discolored or have an off smell.
Season Liberally: Sole is a mild fish, so don't be afraid to season it liberally with salt, pepper, and your favorite herbs and spices.
Don't Overcook: Sole is a delicate fish that can easily be overcooked. Cook it just until it is opaque and flakes easily with a fork.
Serve Immediately: Sole is best served immediately after it is cooked. This will help ensure that it remains moist and flavorful.

Conclusion:

Oven-baked sole is a simple yet delicious dish that can be enjoyed by people of all ages. It is a healthy and versatile fish that can be served with a variety of sides. Whether you are looking for a quick and easy weeknight meal or a special occasion dish, oven-baked sole is a great option. With its delicate flavor and flaky texture, it is sure to please even the most discerning palate.