10+ Filet of Sole Recipes: Healthy Baked Fish Dishes for a Wholesome Meal

Baked fish is a delicious choice for anyone looking to enjoy a healthy meal. Filet of sole offers a mild flavor and tender texture, making it a versatile ingredient for various recipes. Cooking it in the oven allows for easy preparation while keeping the fish moist and flavorful.

In this article, you’ll discover a range of healthy baked filet of sole recipes that are not only simple to make but also packed with nutrients. These dishes are perfect for busy weeknights or when you just want something light yet satisfying. Whether you prefer classic seasonings or want to experiment with new flavors, you’ll find something here to enjoy.

Lemon and Herb Baked Sole

Lemon and Herb Baked Sole is a simple and tasty dish. The fresh lemon adds brightness while the herbs provide depth of flavor. You can prepare it quickly for a weeknight dinner or a special occasion.

Start with fresh sole fillets. Rinse them under cold water and pat them dry. This helps the seasoning stick better.

Next, drizzle olive oil over the fillets. Sprinkle salt, pepper, and your favorite herbs, like parsley and thyme. A squeeze of lemon juice adds an extra zing.

Preheat your oven to 400°F (200°C). Place the seasoned fish in a baking dish. Bake for about 15-20 minutes, depending on the thickness of the fillets. The fish should be opaque and flake easily with a fork.

Serve your Lemon and Herb Baked Sole with a side of steamed vegetables or a fresh salad. Enjoy your healthy meal!

Ingredients

• 2 sole fillets
• 2 tablespoons olive oil
• Salt and pepper, to taste
• Fresh herbs (parsley, thyme)
• Juice of 1 lemon

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Rinse and pat dry the sole fillets.
3. Drizzle with olive oil and season with salt, pepper, and herbs.
4. Squeeze lemon juice over the fillets.
5. Place in a baking dish and bake for 15-20 minutes.
6. Serve with vegetables or salad.

Garlic Parmesan Crusted Sole

Garlic Parmesan Crusted Sole is a delicious and healthy choice for dinner. This dish combines the light taste of sole with a flavorful garlic and Parmesan topping. You’ll love how easy it is to make!

To prepare this meal, start with fresh sole fillets. The mild flavor pairs well with the rich taste of garlic and cheese. The crust gives the fish a nice crunch while keeping it tender inside.

Preheat your oven to 400°F (200°C). You’ll want to bake the fillets until they are golden brown. This not only enhances the flavor but also keeps the fish moist.

This recipe is perfect for a quick weeknight dinner or a special occasion. Serve it with a side of veggies or a salad for a complete meal.

Ingredients

• 4 sole fillets
• ¼ cup grated Parmesan cheese
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon paprika
• Salt and pepper to taste
• Lemon wedges for serving

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. Mix Parmesan, garlic, olive oil, paprika, salt, and pepper in a bowl.
3. Place sole fillets on a baking sheet.
4. Spread the garlic Parmesan mixture over the fillets.
5. Bake for 12-15 minutes, until golden brown.
6. Serve warm with lemon wedges.

3) Mediterranean Stuffed Sole

Mediterranean stuffed sole is a delicious and healthy dish. You will enjoy the flavors of spinach and feta cheese wrapped in tender fish.

To start, season your sole fillets with salt and pepper. Then, prepare the stuffing by combining cooked spinach, crumbled feta, lemon juice, and fresh parsley in a bowl. This mixture adds a wonderful taste.

Place the stuffed mixture on each fillet and roll them up carefully. Arrange the rolls in a baking dish, sprinkle with breadcrumbs for a crunchy topping, and bake at 375°F (190°C) for about 15 minutes until the fish is cooked and the topping is golden brown.

This dish not only looks great on a plate but also fits perfectly into a healthy meal plan.

Ingredients:

• 4 sole fillets
• Salt and pepper
• 1 cup cooked spinach
• ½ cup feta cheese
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley
• ¼ cup breadcrumbs

Cooking Instructions:

1. Preheat the oven to 375°F (190°C).
2. Season the sole fillets with salt and pepper.
3. In a bowl, mix spinach, feta, lemon juice, and parsley.
4. Place the mixture on each fillet and roll them up.
5. Arrange in a baking dish and sprinkle with breadcrumbs.
6. Bake for 15 minutes, or until cooked through and golden.

4) Citrus-Dill Baked Sole

Citrus-Dill Baked Sole is a fresh and healthy way to enjoy this delicate fish. The bright flavors of lemon and dill really enhance the taste of the sole.

Start by preheating your oven to 375°F (190°C). Place your sole fillets in a baking dish. Drizzle with olive oil and lemon juice. Added seasoning of salt and pepper perfectly complements the dish.

Next, sprinkle fresh dill over the fillets for a burst of flavor. You can also add lemon slices on top for extra zest. Bake in the oven for about 15 to 20 minutes.

The fish will cook quickly and should flake easily with a fork when done. Serve with your favorite side dishes for a complete meal.

Ingredients

• 4 sole fillets
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste
• Fresh dill
• Lemon slices

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Place the sole fillets in a baking dish.
3. Drizzle with olive oil and lemon juice.
4. Season with salt and pepper.
5. Sprinkle fresh dill on top.
6. Add lemon slices if desired.
7. Bake for 15 to 20 minutes.

5) Almond-Crusted Sole with Spinach

For a tasty and healthy meal, try Almond-Crusted Sole with Spinach. This dish pairs flaky sole fillets with a crunchy almond crust and fresh spinach. It’s light, flavorful, and perfect for dinner.

To start, you will need fresh sole fillets. The almonds add a nice texture and nutty flavor. Spinach brings in vitamins and minerals, making this meal well-rounded.

You can serve this dish with a squeeze of lemon for extra freshness. The combination of flavors will delight your taste buds and impress your guests.

Ingredients

• 4 sole fillets
• ½ cup almond flour
• ½ cup chopped almonds
• 2 cups fresh spinach
• 1 egg
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 425°F (220°C).
2. Prepare a baking sheet with parchment paper.
3. In a bowl, mix almond flour, chopped almonds, salt, and pepper.
4. Dip each sole fillet in the egg, then coat with the almond mixture.
5. Place fillets on the baking sheet, and sprinkle spinach around them.
6. Drizzle olive oil over the spinach.
7. Bake for 12–15 minutes until the fish is opaque and flakes easily with a fork.

Mustard-Panko Baked Sole

This delicious Mustard-Panko Baked Sole is a simple yet tasty dish. The combination of Dijon mustard and panko breadcrumbs creates a crunchy topping that enhances the tender fish.

Start by preheating your oven to 325°F (160°C). Prepare your sole fillets by spreading a thin layer of Dijon mustard on top. This adds flavor and helps the breadcrumbs stick.

For the topping, mix panko breadcrumbs with minced herbs and a bit of melted butter. Sprinkle this mixture evenly over the mustard-coated fillets.

Place the prepared fillets on a baking sheet and bake for about 15-20 minutes. You’ll know they’re done when the fish flakes easily with a fork and the topping is golden brown. Enjoy your healthy and flavorful meal!

Ingredients

• 6 sole fillets
• 1 tablespoon Dijon mustard
• ⅔ cup panko breadcrumbs
• 2-3 tablespoons minced fresh herbs (like parsley or chives)
• 5 tablespoons melted butter
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 325°F (160°C).
2. Spread Dijon mustard over the sole fillets.
3. Mix panko, herbs, melted butter, salt, and pepper in a bowl.
4. Sprinkle the mixture over the fish.
5. Place the fillets on a baking sheet.
6. Bake for 15-20 minutes until cooked through.

Herb-Crusted Sole with Asparagus

Herb-crusted sole is a delicious way to enjoy baked fish. This recipe pairs the mild flavor of sole with fresh herbs and tender asparagus for a healthy dish.

To make this, start by preheating your oven to 400°F (200°C). Season your sole fillets with salt and a mix of your favorite herbs, such as parsley, dill, and thyme.

Place the fillets on a baking sheet lined with parchment paper. Arrange asparagus beside the fish and drizzle everything with a little olive oil. Bake for about 12-15 minutes, until the fish flakes easily and the asparagus is tender.

Enjoy this meal with a squeeze of fresh lemon juice on top for a burst of flavor!

Ingredients:

• 2 sole fillets
• 1 bunch asparagus
• 2 tablespoons olive oil
• Salt to taste
• Fresh herbs (parsley, dill, thyme)

Cooking Instructions:

1. Preheat oven to 400°F (200°C).
2. Season sole fillets with salt and herbs.
3. Place fillets on a baking sheet with asparagus.
4. Drizzle olive oil over the fish and asparagus.
5. Bake for 12-15 minutes until cooked through.

8) Honey Soy Glazed Sole

Honey soy glazed sole is a simple and delicious dish that brings out the fish’s natural flavors. The sweetness of honey pairs perfectly with the savory soy sauce, making it a delightful option for dinner.

To make this dish, start by preparing the glaze. Combine honey, soy sauce, minced garlic, and a splash of sesame oil in a bowl. This blend adds a rich taste that enhances the sole.

Next, place your filet of sole on a baking sheet. Brush the honey soy glaze generously over the fish.

Preheat your oven to 400°F (200°C), and bake for about 15-20 minutes. The fish should be flaky and tender when done.

Serve your honey soy glazed sole with steamed vegetables or a side salad for a healthy meal. This recipe is quick and perfect for busy weeknights.

Ingredients:

• 2 sole fillets
• 3 tablespoons honey
• 2 tablespoons soy sauce
• 1 clove garlic, minced
• 1 teaspoon sesame oil

Cooking Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a bowl, mix honey, soy sauce, garlic, and sesame oil.
3. Place sole fillets on a baking sheet and brush with the glaze.
4. Bake for 15-20 minutes until the fish is flaky.

9) Paprika-Lime Baked Sole

Paprika-lime baked sole is a simple and flavorful dish. The combination of paprika and lime adds a zesty kick to the delicate fish.

Start by preheating your oven to 400°F (200°C). Lightly grease a baking dish and place the sole fillets inside.

Sprinkle paprika, salt, and pepper over the fillets. Squeeze fresh lime juice on top to enhance the flavors.

Bake in the oven for about 10 to 15 minutes or until the fish flakes easily with a fork.

This dish pairs well with rice or a fresh salad for a complete meal. Enjoy your tasty, healthy dinner!

Ingredients

• 1 ½ lbs sole fillets
• 1 tablespoon paprika
• Salt and pepper, to taste
• Juice of 1 lime
• Olive oil (for greasing)

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. Grease a baking dish.
3. Place sole fillets in the dish.
4. Sprinkle paprika, salt, and pepper onto the fillets.
5. Squeeze lime juice over the fish.
6. Bake for 10 to 15 minutes until the fish is cooked.

10) Caprese-Style Baked Sole

Caprese-style baked sole is a tasty and healthy dish that combines fresh flavors. You will enjoy the mix of ripe tomatoes, creamy mozzarella, and fragrant basil.

Start by placing sole fillets in a baking dish. Top them with sliced tomatoes and mozzarella cheese. Add some fresh basil for a burst of flavor.

Next, drizzle olive oil over everything. You can also season with salt and pepper to enhance the taste.

Bake in a preheated oven at 375°F (190°C) for about 15-20 minutes. This will give you tender, flaky fish with a delicious topping.

Serve your Caprese-style baked sole with a side salad or whole-grain bread. It makes for a satisfying and healthy meal.

Ingredients

• 2 sole fillets
• 1 large tomato, sliced
• 4 ounces fresh mozzarella cheese, sliced
• Fresh basil leaves
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat oven to 375°F (190°C).
2. Place sole fillets in a baking dish.
3. Top with tomato and mozzarella slices.
4. Add basil leaves on top.
5. Then, drizzle with olive oil and season with salt and pepper.
6. Bake for 15-20 minutes.