Baked sole fillets are a simple, low fat and nutritious main dish. Baking sole fillets is not complicated and doesn’t take long, making them an excellent choice for busy households. Prepare sole fillets as simply as possible and keep a close eye on the cooking time to avoid overpowering the delicate flavor, or drying them out. Most fish sold as “sole” in the United States is actually flounder, so if you want authentic sole, ask your grocer or seafood market for Dover sole.
Rinse your sole fillets in gently running cool water and pat them dry with paper towels. Sole is a delicate fish, so handle it gently.
Grease a baking dish with a splash or two of olive oil to keep the fish from sticking. Other oils will also work, as will nonstick cooking spray, but olive oil adds a little extra flavor.
Place the sole fillets in the baking dish in a single layer. Drizzle a little olive oil and a squeeze or two from a lemon over them. Add a sprinkle of salt and pepper. Parsley and dry sherry also enhance the flavor of sole, according to OChef.com.
Bake the sole fillets at 450 degrees Fahrenheit for approximately 10 minutes per each inch of thickness at the thickest part of the fillet. Overcooking sole will make it dry, so check the fillets frequently as they cook.