Lemon Baked Sole Filet

5 of 5 (1)
member ratings
Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 444.5
  • Total Fat: 37.9 g
  • Cholesterol: 83.3 mg
  • Sodium: 803.7 mg
  • Total Carbs: 8.5 g
  • Dietary Fiber: 2.2 g
  • Protein: 22.2 g

View full nutritional breakdown of Lemon Baked Sole Filet calories by ingredient


From TheMediterraneanDish dot com From TheMediterraneanDish dot com
Number of Servings: 4


    4.0 serving Sole, broiled (3 oz. cooked)
    1.0 lemon yields Lemon Juice
    1.0 fruit without seeds Lemons
    8.0 tbsp Extra Virgin Olive Oil
    3.0 tbsp Butter, unsalted
    4.0 tbsp chopped Shallots
    3.0 clove Garlic
    2.0 tbsp, drained Capers, canned
    1.0 tsp Salt
    0.75 tsp Pepper, black
    1.0 tsp Cumin seed
    1.0 tsp Garlic powder
    4.0 serving Green Onion (fresh-1 stalk)


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

Serving Size: 4 fish filets

Number of Servings: 4.0

Recipe submitted by SparkPeople user TERRIFICLYFIT.

Member Ratings For This Recipe

  • no profile photo

    Very delicious, this is a repeater. - 3/28/21

  • no profile photo

    one of my favorites - 3/27/21