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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So delicious! I just happened upon this recipe and surprisingly had all ingredients on hand – except for the fresh dill. Only change is I used garlic salt instead of seasoned salt and for obvious reasons skipped the dill. Looked almost too good to eat. Everybody loved it. Will definitely make this again and look forward to trying some of your other recipes.
Ann…so glad to hear you were able to make this recipe your own. And glad to hear everyone enjoyed it! Look forward to hearing more from you!
Exquisite and delicious. I am making this for the fifth time tonight. My wife made be promise to have this at least once a month. I used the word exquisite as your recipe is truly a delicate blend of flavors. I serve it with plain brown basmati rice and a small side salad of arugula, cucumber, scallion, melon and a lime vinaigrette. Thanks for another great recipe.
Richard, I am so excited to hear this!Thank you for sharing. This is truly a simple recipe, but yes…the blend of flavors is delicate. We love it here too! Brown basmati rice is a great match for this; and your salad sounds fantastic. Hope you find a few more recipes to try here!
Hi…we are on the “Mediterranean Diet” under direction of my cardiologist, who said to focus on whole grains, a lot of vegetables, fish, olive oil, and less chicken and red meat. My question is how much extra olive oil can we substitute without losing the good taste!
Thanks for your website, it’s helped a lot…it was pretty confusing at first to figure out how to eat this way and still lose weight.
Sorry, meant to say how much extra olive oil can we use as a substitute for the butter, without losing the good taste!
Deborah, thank you so much for your kind comment! My apologies for not getting to it sooner. In this particular recipe, you can easily adjust the butter/olive oil ratio to your liking. It’s a very forgiving recipe. Happy cooking!
That should be 5 stars not 4.
Thank you so much, Lucy! I am so happy this fish recipe turned out well for your family.
Made this fish today. It was just awesome. Everyone loved it. I also made the tomato bean recipe to accompany. Everything was delicious. Thanks for posting! Lucy
So moist and tasted great. I have two men in my household who I’m trying to convert to healthier eating (less meat) and this dish hit the mark. As one of the them said “I could just keep eating this.”
I just discovered your site today and will be trying more of your recipes.
Katie, that is wonderful! So glad this recipe worked out for you and the men in your household 🙂 It’s hard to please everyone sometimes! Eager to hear what other recipes you will try!
Hello,
What do you mean by “seasoned salt” in this recipe please.
thanks!
Kim
Seasoned salt is a blend of salts, herbs and spices. It’s usually used for fish or fish n chips meals. Here is one that I have used recently, Lawry’s http://amzn.to/1PH1c4w. It’s available at most grocery stores in smaller amounts. I have tried this recipe with regular salt as well and it was good! Adjust the amount of salt to your liking, start small and consider the amount of fish you are making. Thanks for the question, Kim. Hope you love this sole fillet!
EXCELLENT! My husband made it last night. I immediately asked him for the link to the recipe. We will definitely make it again!! Thank you!
Awesome! I am so glad to hear that this sole fillet recipe won your favor 🙂 It’ such a simple dinner. Thank you Cindie for taking the time to let me know.
Greetings from Winnipeg, Canada! I made this tonite with lime juice, also substituting avocado oil for the butter. I used sliced bits of crinkly black olives instead of capers and it was delicious! Will certainly make it again and do so for guests. EASY!! 4.5/5!
This recipe is amazing and worth saving. Easy, yummy and delicious. I rate this recipe 4 only because it turned out a bit salty for me. Also, sole is not a fish we usually eat so the texture may have come into play for this rating. Never the less, thank you Suzy for sharing this recipe! First time I have used Capers in recipes…will do this again with less salt and perhaps a change in white fish.
Debbie, thank you! I am glad you liked this recipe and I appreciate your feedback. The addition of capers to this recipe contributes more of a salty taste. I have since updated the ingredient list so that it’s clear to use unsalted butter here. Tilapia would be a good option for this recipe as well, just adjust the baking time depending on the thickness of the fish. Great feedback! Hope you find more recipes here to try.
Dear Suzy,
Thanks so much for posting this delightful recipe. It was absolutely spectacular and very tasty..
We just had our dinner and we tried this dish for the very first time, and it will definitely become one of our favorites.
Greetings from Athens.
Hope to try another of your recipes soon….!!!
Keep cooking……………
Hello Geothan! Wow, all the way from Athens?!!! Welcome to The Mediterranean Dish! I am so glad you enjoyed this easy sole fillet recipe. And I can’t wait to hear what else you might try. You too, keep cooking! And come back and tell me, okay?
I am looking for different ways to cook fish. This looks delic but I wonder if I can lighten it up a bit? Would less oil/butter work here? Also, do you layer the filet or would you suggest keeping them in one layer?
Hi Faina. Great question. You’ll notice, for this recipe, I used 12 fish fillets, so 1/2 cup olive oil and 1/2 cup butter was a good amount for that many fish. That said, yes, feel free to reduce the amount of butter adding more olive oil or lemon juice to your liking.
I absolutely DETEST fish! BUT this recipe was amazing and a great way for me to try something new! I have been cooking healthier dishes for my son and family as we have all been embarking on Breaking unhealthy eating habits and patterns. Thank you for sharing. I enjoyed a wonderful meal with my son and look forward to trying more dishes!
Lyz, how wonderful to hear! Thank you so much for sharing; I am glad you liked this sole fillet. Hope you find more healthy dishes that you like here. Happy cooking!
Looks delicious. Definitely trying this one!
Awesome Letty! Let me know how u like it!
The recipe sounds wonderful. I’m not a fan of sole, however, I think I’ll try it on Mahi or another mild fish. Thanks for sharing.
You can easily do tilapia or another thin fillet of fish with this recipe, Debra! I’ll be eager to hear how it works out for you.
I really love both the recipe and the pictures!! 🙂