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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I’ve made this a couple of times and we really enjoy it! I’ve been using shallots instead of green onions and Meyer lemons because that’s what I have on hand. Have been adding some smoked paprika, too. It’s delicious!
Shelly, great to hear it! Thanks so much for giving this recipe a try…and thank you for sharing your ideas! Hope you’ll try other recipes here too!
Made this recipe the other night and it was delicious . I marinaded the shallots and capers in the lime and oil for a bit before adding the butter. Making it again tonight as we enjoyed it so much.
Awesome, Elizabeth! Thanks for sharing your great idea! And I’m so glad you enjoyed it.
This recipe was delicious! My whole family loved it.I used Bronzino, was able to cut the oil a bit.
Great, Raquel! thanks so much for sharing
Amazing!! I’ve made this dish several times and everyone loves it! Super easy & you can make part of it ahead of time (spices & butter) and just pop it in the oven when you’re ready.
Also, I did not have capers on hand, so I used an olive tapenade and it was so good! I actually use that and black olives instead of the capers now.
Thank you so much, Carolyn! I am so glad you’ve made this a regular recipe at your home! We love it as well. Love your idea of using olives!
I loved the run and the lime & butter sauce with this light and delicate fish! Next time, I’d sauté the shallots and garlic, and maybe skip the green onion…
Great, Lea! Shallots would work here too! Enjoy!
Hi Suzy, made this a couple of weeks ago and the family loved it! Making it again for friends accompanied with the Greek potatoes, which were moreish. love your blog and look forward to trying more recipes. It’s cold here in Scotland just now but I can feel the med sun when making these recipes☀️
Joanne, thank you so much!!! Your kind comment means more to me than you’ll know. And now I can say I know someone in Scotland!!! How fun is that?!
Hi Suzy, I made your mediterranean baked sole last night for me and my husband alone. I used a pound of sole. How much of the sauce should I have used? Is the butter supposed to cover the fish? Mine was swimming in it, even though I cut back on it.
Nonetheless it was great! Just didn’t look quite like yours in the picture.
I made this for a large crowd a few weeks ago and I’m making it again tonight – incredibly delicious. Thanks for the recipe!
Susan, that’s wonderful to hear! Thank you so much for sharing.
Thank you for your recipe Suzy. Easy and delicious. Everyone in my family loved it, even my 3 year old and that’s not that easy to achieve.
Reading your post I could not help but smile because I’d rather stay home in my pajamas on New Years with my Family any time rather than go out?And I thought I was the only one.
All the best to you!
Awesome, Kamila! I am so glad to hear that your little one enjoyed it too! Oh, we are such home bodies sometimes 🙂
5 STARS! For some reason this webpage isn’t allowing me to select 5 STARS and is only lighting up four. My only complaint as I want to give it 5 STARS! 🙂 Oh, technology sometimes it does fail, but this recipe did not…
This is SOOOOO DELICIOUS even though I didn’t have capers, shallots nor green onions and I substituted fresh thyme instead of fresh dill since that’s what I had on hand. I also got creative and inspired by this recipe with the long grain rice, I added cumin and red pepper to spice up and served with a fresh salad. My partner and I absolutely loved loved loved the flavors.
We’ll be back to try out more of your recipes.
Thank you.
E&P
Los Angeles, CA
Thanks so much, E&P! I’m glad to hear you enjoyed this sole fillet recipe…and that you made it your own using ingredients you had on hand. Thanks much for the love. See you back here again!
I love this recipe! I have a hard time not making it every week. I have been making it lately with Swai filets, and it has turned out wonderful. A super easy and flavorful dish. Tonight it will be served with rice pilaf and roasted cauliflower. I can’t wait!
Jessica, sounds like you make this dish more than I do over hear 🙂 I am so glad to hear how much you enjoy it! My family also loves it. Great idea to serve with rice pilaf and cauliflower. Enjoy!
We just had this for our dinner. My husband loves it, we had the fish with white rice and it’s so delicious! Super easy too. Thanks Suzy!
Awesome, Amanda!!! Thank you so much for trying this one out! I hope you’ll try a few more Mediterranean recipes! Appreciate you stopping in!
Delicious! I tweaked it a bit by adding some DoTERRA Lime, Cumin, and Dill Essential Oils.
Great, Alyson! Glad you could make this recipe your own.
This dish was a huge hit with all my kids!!! Even my daughter who says she doesn’t like fish, loved it. Should have definitely made more, everyone kept asking for more. This says a lot; my list of things that everyone likes is very short! This recipe is most certainly a keeper!
Janelle, thank you thank you! I am so happy to hear your family enjoyed this fish! You can easily double this recipe next time 🙂 Glad to have you here!
Everyone enjoyed the dinner fish was so delicious 10/10
Yay! So glad to hear it!
So darn good! Mmmmmmmmmm.
Thanks much, Nathan! Hope you find more recipes here that will win your favor!