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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This was delicious! The capers, garlic, and lemon flavours came together to complement the fish perfectly.
Thank you, Susan!
Although I follow your site religiously, and have made many recipes, I have to say that this is the first time I am leaving a comment. This recipe is absolutely outstanding! I made if for my other half who really is not a fan of fish and he loved it! All of the flavors come together so nicely. It’s delicious! Thanks so much for sharing!
So happy to hear from you, Ellen! I’m glad you both enjoyed this one!
Such a beautiful and delicious dish ! It was a hit with my whole family
Yay! Glad they enjoyed it!!
I tried it and it was excellent! Should I add some flour to have the fish a little brown as in the picture? Also why my filet did not stay in one piece and was all separated in small pieces. Still good bit not too presentable. Any suggestions? Thanks.
Wonderful, Dominique! We don’t add flour to this recipe, but if you’re looking for a little more color, you can try broiling very briefly (watch carefully.)
Yes you can broil briefly, no more then 5 minutes. Will brown nicely without adding flour. We did and it worked fantastic.
Would this would with salmon?
Hi Kristi, you can use the same flavor combinations with salmon, absolutely. As far as cooking instructions for salmon, I’m going to refer you to another recipe: https://www.themediterraneandish.com/lemon-garlic-salmon-recipe/
Enjoy!
I made this for dinner last night and it was an absolute hit! I omitted the butter from the sauce (only because my daughter doesn’t eat anything w/butter in it) and then broiled for two minutes (after baking for 10) to get the green onions a little brown. Fantastic recipe…and will absolutely make again!
I’m so glad, Margie! Thank you for sharing
Brilliant!! Shall be making sauce to go on roasted vegetables in future. Thank you
Awesome, Vanessa!
Such delicious flavors!!! Anytime I eat fish without ketchup, it’s got to be good! I used cod and cooked a little longer.
So glad you enjoyed it
I made this tonight and my husband and I just loved all the different flavors happening in this recipe ( even though I was missing the capers scallions and dill ). I bought the fish then searched for a recipe. I had to substitute sliced caper berries since I didn’t have the capers. Love love love this recipe! I’m glad I landed on your recipe.
I’m so glad to hear it, Lucia! Thanks for sharing.
I have never made Dover sole fillet before. I made it tonight and it smelt amazing tasted even better. I didn’t have green onions so I skipped it but it was still so delicious. My 3 and 5 years olds love it too. This is definitely going to be in my routine now. Thank you…thank you!
That’s great, Sue! Thank you so much for sharing.
I’ve been using this recipe for the last few years and my family loves it! The flavors are wonderful and go great with rice or quinoa to soak up all the goodness. We’ll use a variety of white fish depending on the season and what’s on sale. Don’t skip on the butter though!
Slicing the onions into thinner strips help them get the roasted look in the pictures above. We will even do this in a cast iron skillet on the grill. I prefer lime but there are lots of variations.
Great recipe!
Sounds great! Glad you enjoy!
The first words out of my skeptical husband’s mouth was, “This is so good! This is restaurant quality.” ? Really, really great tasting (and looking) recipe, thank you.
Regarding other reviewers’ comments on the garlic & shallots not being cooked – I think it maybe a function of how thinly it was sliced. I sliced mine very thin and they were perfect.
Off to explore the rest of your site…
Thank you so much, Jody! I’m so glad to hear this. Thank you for sharing your feedback!
This is an amazing recipe! I rarely leave comments but wanted to tell you how much we enjoyed the flavors of this dish. I’ll definitely make it again! Thank you!!!!
So glad to hear it, Joy! Thank you for taking the time to share
I would give it a 5 for flavor, and it’s only a 4 because I would have used half the olive oil and might sauté the shallots, garlic capers a little before topping the fish. But it was DELICIOUS Thank you for this. The Dill just finishes the flavor perfectly. I served w Parmesan risotto and roasted garlicky broccoli.
Thanks for sharing. You can certainly make the adjustments you need to your liking…we’re big on good extra virgin olive oil over here 🙂
Seriously delicious. Thank you so much! It’s because of you that my husband and I just had a SCRUMPTIOUS dinner. I served the fish with a fennel and orange segment salad and it was incredible. Easy, quick, and tasty. I’ll be making this regularly!
Thank you! So glad!
We really enjoyed this recipe. I had every thing in the house to make it when I found the recipe. I might cut the cumin in half next time as I really taste that. I will use the leftover for fish tacos for lunch tomorrow.
Thanks for sharing, Patti!
Excellent. Honestly, I did not have cumin, shallots or capers. Served with spaghetti squash and put remaining sauce from fish over the squash. Will make again (using ALL of the ingredients next time!)
Thanks, Julie!! I’m glad you liked it!