How to Bake Sole Fillets

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.

Breaded sole filet on a plate with herb garnish. (Image: marco palazzi/iStock/Getty Images)

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

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.

Things You'll Need

  • Sole fillets

  • Water

  • Paper towels

  • Baking dish

  • Olive oil

  • Salt and pepper

  • Lemon

  • Parsley

  • Dry sherry (optional)

Tip

Use an instant-read cooking thermometer to ensure that you remove the fish from the oven when it reaches between 135 degrees and 140 degrees Fahrenheit.

Warning

Avoid heavy sauces with sole as they will overwhelm the flavor and the texture.

REFERENCES & RESOURCES
Load comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use , Privacy Policy and Copyright Policy . The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.