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 tasty!!!!
Thanks, Mariana!
Tasty, but the fish disintegrated after only 10 minutes in the oven. I might try it with a less fragile fish like tilapia or even halibut.
Hi, did you ever try this with a fish other than sole? We are contemplating using frozen haddock or bronzino, so wondering about others’ experience.
Simple and great recipe! Lovebit
Can I use frozen whole sole for this recipe
That should be fine, Lesley. Just make sure you thaw the sole first.
My family loved this recipe. I only added half the olive oil and butter, and the flavor was still amazing. The cumin in the recipe is genius. Best sole recipe I’ve found.
Thank you for sharing your adaptations! So glad you enjoyed the recipe!
fdelicious. would definitely make again.
Made it this evening. Tasted like I poached it in water. None of the flavor of the garlic and spices came through. Mushy. Will dredge my fish in flour and fry, as I formerly did, from now on.
I’m looking forward to making this soon!
I’m wondering what ‘seasoned salt’ you use and recommend… thank you!
Hello! I typically use Simply Organic All Seasons Salt or Lawry’s.
OMG, one of my top favorite fish recipes of all time.
Wow! Thank you so much!!
Really quick and easy. We used frozen sole and soaked it in milk while defrosting. We also didn’t have olive oil, so used all butter. Delicious and quick to bake in the oven without drying out, thanks!
Thanks for sharing! So glad you enjoyed it!
Brilliant, very easy, and tasty. Would recommend
This was absolutely delicious and full of flavour! My other half is from Southern Europe by the Mediterranean and was blown away by this dish! The lemon butter sauce mixing with the spices, tangy capers and shallots, soaked up by the delicate sole – amazing! Will definitely be making this again and visiting the rest of your site 🙂 One thing I noticed while baking – I used casserole dishes to bake, and my fish wasn’t getting that nice golden colour, so towards the end I removed the majority of the sauce and kept it aside, then after it finished baking I broiled the filets for just a couple minutes until they got that nice golden colour, then poured the sauce back over them. Do you recommend using a shallower pan next time or maybe reducing the amount of sauce?
I typically cook these on a sheet pan, not a casserole dish… so maybe that would help? All ovens are different, so that may also affect how yours looked vs. mine. It’s really hard to say, Lucy. I’m sorry.
Simply delicious! Have been making your recipes and Im such a fan of yours. Everything has been wonderful!
Oh that makes my day, Nicole! Thank you!
I’ve made/attempted many sole dishes before, this is by far the best ever! I followed the recipe to the T, and would not change anything. A winner in every way – flavor, presentation, and very easy to make. Can’t wait to make it again for my friends when the quarantine is over. Thank you Suzy for this wonderful recipe!
My pleasure, Tao! So glad you loved it!
My family loved this fish. I substituted red onion for the shallot, and fennel fronds for the dill, and both worked beautifully. The fennel fronds especially added another novel flavor layer to this wonderful dish. Thank you.
Awesome! Thank you for sharing!
I want to make the Baked Sole but I could not find Sole so I will try Tilapia.
Also your recipe calls for Seasoned Salt, but I don’t know what seasonings you want in the salt????
Hi, Ginny! Tilapia should work just fine! Seasoned salt is a blend of table salt, herbs and spices. It’s actually a type of salt that is sold in the spice section. There are also several recipes online for DIY versions. I Hope that helps!
Next time, I’ll try coriander rather than cumin. Despite everything, it was good with Roasted Asparagus Salad with Tomato and Basil and my fabulous Meditteranean sourdough bread recipe 🙂
Thank you for yours ! Until now, I loved each recipe I have tried with you.
Thank you so much, Joanne!