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
- 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
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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Thanks so much, Del!
The family LOVED this! I’m so glad I found your blog. I’m excited to try several other dishes of yours.
Joy, that is wonderful to hear! I am so glad you found me as well. And please feel free to continue to stop in and leave your thoughts or questions. Happy cooking!
This was fantastic!!
So happy you liked this sole fillet, felicia! Thank you for taking the time to let me know.
I just tried this recipe and it was amazing. Thanks
Great to hear you enjoyed it! And thanks for taking the time to let me know!
This looks amazing. I love all dishes with capers in them so will have to try this.
Thanks much, Claire! Glad you stopped in. Stay in touch!
Suzy, I think we all go through the same ups and downs along with the holidays craziness. I’m a total homebody and love quiet nights at home. But at the same time I’m a busy body who has to do something all the time to the point where one day I just can’t handle it anymore and just crash. Kind of opposite but kind of similar to what you’re saying 🙂 On another note, I love these fish! I’m going to make them one day, I swear!
O so true! We all have those days, Trang. This fish is so easy to make, it’s been a go to whenever I can’t do much more. Thanks for stopping in!
I made these a few weeks ago with tilapia fillets instead, omg!!! they were delicious, thank you for such an easy and yummy recipe! 🙂
How awesome! Thank you for your feedback, Trang. I’m glad you liked it!
Love these pictures!! you are so talented. Now, can you PLEASE PLEASE come to VA and make it for me?
Rachel, you are too kind! I have every faith in you, you can make this recipe blind-folded;-)
Looks great! 🙂
Thank you! Glad you stopped by, Amanda!
This looks delicious. Will have to try!!
Great! Let me know how you like it!!!
These photos are lovely! I adore the photo of the green onions on the black background. This recipe sounds great!
Trish
Hi Trish! Glad you stopped in. I’ll pass your photo compliment on to my hubby; he took these photos and edited them for me. Sweet, right? Stay in touch!
I love the flavors in this dish! Simple, yet flavorful, and totally hits the spot! This sounds like a fantastic dish any night of the week!
Hi Kathleen! Thank you for stopping in. Yes, this is such a simple and quick dish. I’m certain we’ll be having it often around here. Please stay in touch!
This looks amazing! Baked fish is my favourite- love those flavours too!
Thanks, Jess! It’s so good for you too, right?
Hi Suzy, I can sure relate to what you are saying. My background is restaurants and i could pull double after double and be fine but when i slowed down I went backwards. This is the most simple and yet delicious ply perfect sounding recipe for fa quick baked fish. Thanks for the inspiration. Hope you are full of energy again soon
Hi Tania! Thanks so much for stopping in. I am feeling better. We all have those days, don’t we? Glad you like this fish recipe, it comes in handy.
Looks so so delicious and I love how easy it is to make it.
Beautiful photography as usual. 🙂
Thank you, Aysegul! I can’t get over your lovely phyllo dish!!!
It looks so yummy, and I am sure it is.
Mom, I knew you’d like this one 🙂
Gorgeous plate! If you keep this up you’ll be giving Jamie Oliver a run for his money! 🙂
You are too kind, Maureen!
It’s delicious! Easy to make too! Thanks for the recipe!
Great, Andrea! Ya, this baked sole fillet is one of the easiest recipes out there. It’s a nice one for week nights. Thanks for stopping in and sharing!