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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Very enjoyable
Would consider sautéing shallot and garlic lightly before adding to fish
Also reduce amount of cumin
Glad you enjoyed, Marcel! And sure, this recipe can be easily adapted to individual taste.
Delicious! I wondered if the sauce , dry spices and veg would be too much for this mild fish, but it was great. Served with mashed potato and salad. I’ll definately do it again!
Catherine, so glad to hear it!
I haven’t made this yet because of the butter we are trying to find a heart healthy diet and I’m confused about cooking with this thanks for your input
You don’t have to use the butter in this recipe. it does help only because sole fillet is a very delicate fish, but as you see, the majority of our recipes here use only olive oil. you can skip the butter and adjust by using a little olive oil.
Made last night for Valentines Day! It was so good! I accidentally stumbled upon your site yesterday after searching for a yummy fish recipe that serves dual purpose, special enough for Valentines day and ok for our religious restriction on Ash Wednesday. Of course I paired with the Greek roasted potatoes and simple salad which were both delicious. Boyfriend said his Valentines meal was “phenomenal”
Sandra, that’s wonderful! I am so glad you and your boyfriend enjoyed it!
Made it again and it’s sooooo good, this recipe is a keeper! I love it!
Awesome!! Thanks, Sandra!
Simple and elegant; healthy and yummy! Thank you
Thank you, Marie! I am so glad you enjoyed it!
Great for a crowd
Awesome, Terry! thanks for giving it a try!
What an efficient and tasty preparation. In the past, I’ve dredged in flower and then pan fried, keeping the fish warm in an oven and then doing the sauce in the pan. This tasted better and was easier to prepare.
Awesome, Tom! I am so glad to hear it! This is one of my favorite recipes of all time.
A m a z i n g! Best fish i´ve ever ate!
Glad to hear it! Thanks for stopping in
I made this last night along with your roasted greek potatoes and simple salad. The fish was divine, the flavors were just outstanding! I made the recipe verbatim minus the capers, which we were out of unfortunately (I love the fish/caper combo). I was a bit hesitant about using lime but it really does pair nicely with the other ingredients on the fish. Loved using a new recipe for roasted potatoes—I used new potatoes (all I had on hand) and went in the oregano direction and added the parmesan cheese at the end. They were really delicious and broiling them at the end added a nice crisp. The simple salad really helped to round out the meal with a bit of fresh greens to balance it out. Thank you so much for sharing your recipes AND for providing such great pairing recommendations. Looking forward to trying out more of your recipes!
Emily, THANK YOU for giving the recipes a try and for taking time to share your feedback! I am so glad you enjoyed them, and can’t wait to hear what you try next. XOXO
This was delicious! I didn’t have green onions but even without it was awesome.
Yay! Thank you for trying it!
This is a great recipe that i want to try. I must admit I don’t find sole fillets on offer that much, I have only found them online (Fish Society) have you got any experience with the fish society?
Hello, Jeremy. It looks like Fish Society is a UK brand/company. We are located in the USA, so I have no experience with fish society. Enjoy this recipe.
If you have a Trader Joe’s near you, they have delicious frozen sole filets for $5.95 a pound. I don’t know how they do it.
Right! They do have great sole at Trader Joe’s…what a deal! Thanks for sharing!
Great flavor. Was concerned that the lime juice might be overwhelming, but it gives a subtle twist not a shot
Wonderful! So glad to hear you enjoyed it.
This recipe is a keeper!! I made it and shared it with friends and everyone loved it. What’s not to love, it’s healthy, delicious and, my FAVORITE part, so easy!! I had to change a couple ingredients this first time making it (I planted dill but it’s not up yet and my husband forgot the shallots) but I will definitely be making it again and again! We had it with salad and rice (and a little added fish sauce and lime juice, husband is Thai, lol, adds it to everything) and it was a huge hit. I worked as a nutritionist at UCLA Med Center for 14 years and I am so on board with your cooking style. I really got lucky when I found this recipe and your page! Before this my husband did most of the cooking and all of the fish cooking, now people think I can cook too! I look forward to trying more of your recipes. Thank you!
Sandra, thank you so much for stopping in and sharing your feedback! I am so sorry it took me a little while to sort through comments. So glad you enjoyed this recipe…it is definitely one of our favorites here too. Interesting twist with addition of fish sauce 🙂 Thank you again for sharing. I hope you’ll find other recipes to try.
I definitely will be using more of your recipes. I forgot to mention that we had some leftover fish and it was great for lunch the next day, just as delicious as the night before! I’ve already shared this recipe and your page info with all my friends. For delicious and healthy, Mediterranean cooking is the way to go.
Thank you for such a great website!
Thank you so much, Sandra! Appreciate your kind note. And the support!
Wow! I am totally new to Mediterranean cooking and this flavor combo was unique and wonderful! I made the sole with your one-pan farro recipe (but used pearl couscous…farro is not available in local stores, so I had to order online). I can’t wait to try other recipes!!
That’s so wonderful, Paula! Welcome to The Mediterranean Dish. I cannot wait for you to try other recipes as well.
HI Suzy ,
I’ve tried your recipe last night and my family just love that : ) it didn’t come out crispy although I baked for over 20 mins .
Can’t wait to try your other recipes !
Cassabdra
Hi Cassandra! Thanks for giving this a try. So it’s more of a buttery finish that this recipe produces, so it’s not going to be crispy. However, yes, if you need it on the crispier side, cut the olive oil/butter in half and see if that works for ya! Enjoy!