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You are here: Home / Recipes / Healthy Eating / Baked Sole with Lemon

Baked Sole with Lemon

January 12, 2016 by Liza Agbanlog 67 Comments

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Baked Sole with Lemon My sons and I did lots of baking over the holiday break. To balance it out, we also decided to make some healthier dishes. One of these dishes was this oven baked sole with lemon dish.  Sole fillets were used in this recipe but other kinds of white fish may be used as well. The fish fillets were coated with lemon and olive oil first, topped with breadcrumbs, cheese and paprika and then baked in the oven until just cooked. The fish came out nice and tender. With each bite, you can taste the delicious combination of the paprika and parmesan cheese. Enjoy!
Baked Sole with Lemon

Baked Sole with Lemon

Avatar photoLiza Agbanlog
Fish fillets that are coated with lemon and vegetable oil first, then topped with breadcrumbs, cheese and paprika.
4.05 from 155 votes
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course Main Course
Cuisine Western
Servings 4 servings
Calories 247 kcal

Ingredients
  

  • 1 lb sole fillets
  • Coarse salt to taste
  • ¼ cup vegetable oil
  • ¼ cup fresh lemon juice
  • 3 tbsp breadcrumbs
  • 3 tbsp grated Parmesan cheese
  • ½ tsp paprika

Instructions
 

  • Preheat oven to 350 degrees F. Line a baking sheet with parchment paper. Set aside.
  • Season the fish with salt.
    In a 13X9 glass baking dish, whisk together the oil and lemon juice. Add the fish and coat each fillet with the lemon-oil mixture.
  • Transfer the fish in a singe layer to the prepared baking sheet. Sprinkle fillets evenly with breadcrumbs, then with the cheese and finish with a sprinkle of paprika.
  • Bake in the oven for 15-20 minutes or until fish flakes easily with a fork. Cooking time may vary depending on the thickness of the fillets.
  • Serve and enjoy!

Notes

Recipe source: cooks.com
Update March 12,2024 - Sorry for the confusion in the comments. The recipe has been updated.

Nutrition

Calories: 247kcalCarbohydrates: 7gProtein: 17gFat: 17gSaturated Fat: 12gCholesterol: 54mgSodium: 448mgPotassium: 212mgFiber: 1gSugar: 1gVitamin A: 193IUVitamin C: 6mgCalcium: 79mgIron: 1mg
Tried this recipe?Let us know how it was!
Nutrition Facts
Baked Sole with Lemon
Amount Per Serving
Calories 247 Calories from Fat 153
% Daily Value*
Fat 17g26%
Saturated Fat 12g75%
Cholesterol 54mg18%
Sodium 448mg19%
Potassium 212mg6%
Carbohydrates 7g2%
Fiber 1g4%
Sugar 1g1%
Protein 17g34%
Vitamin A 193IU4%
Vitamin C 6mg7%
Calcium 79mg8%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Filed Under: Healthy Eating, Main Dishes, Recipes Tagged With: fish, healthy eating, parmesan, recipe, seafood, sole

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Reader Interactions

Comments

  1. Terry D

    March 13, 2024 at 4:50 pm

    5 stars
    This is light, flavorful, healthy and simple way to prepare sole in the oven. The olive oil/lemon marinade of fillets keeps them most. i love finding recipes like this with few ingredients and big taste!

    Reply
  2. Lisa Horowitz

    March 5, 2024 at 9:54 pm

    2 stars
    We followed the recipe exactly and there was way too much liquid. Like others, my fish was mushy and I could not eat it. I wish that I had red the comments beforehand, as doing so would have saved my dinner!

    I think it would be lovely with some adjustment, as the elements are all there to make a tasty dish.

    Reply
  3. Dee Caruso

    January 31, 2023 at 4:22 pm

    5 stars
    Absolutely delicious And so easy!

    Reply
  4. Anonymous

    November 21, 2022 at 6:04 pm

    Very yummy, thank you! Olive oil instead of veggie oil was just fine. I think next time we’ll skip the paprika and add some salt after cooking, but that’s just personal taste. Maybe some capers next time, too!

    Reply
    • Avatar photoLiza Agbanlog

      November 23, 2022 at 11:13 am

      Sounds great!

      Reply
  5. Aimeeleigh

    June 28, 2022 at 6:44 pm

    Used mayo instead of oil (1 tblsp & juice of half a lemon for 2 filets)
    Mixed cheese with bread crumbs, seasoned & lightly oiled the mixture before applying to fish
    Threw them in a preheated air fryer at 350 for 4 minutes, came out perfectly flaky
    Serving with roasted fingerling potatoes, broccoli, and cauliflower…

    Will totally make again

    Reply
    • Aimeeleigh

      June 28, 2022 at 6:44 pm

      5 stars
      Forgot to add stars
      Lol

      Reply
      • Avatar photoLiza Agbanlog

        June 30, 2022 at 10:48 am

        Thanks!

        Reply
    • Avatar photoLiza Agbanlog

      June 30, 2022 at 10:50 am

      Awesome!

      Reply
  6. James

    March 26, 2022 at 9:36 pm

    5 stars
    Great fish dinner, will make it again. Olive oil is healthy so avoided vegetable oil. The grumpy comments likely unfamiliar with cooking fish.

    Reply
    • Avatar photoLiza Agbanlog

      March 28, 2022 at 12:56 pm

      🙂

      Reply
  7. Coleen

    January 13, 2022 at 5:20 pm

    So olive oil or vegetable oil??? Says two different things

    Reply
    • Avatar photoLiza Agbanlog

      January 13, 2022 at 6:05 pm

      Ooops! It’s vegetable oil. I just fixed the mistake. Thanks for letting me know!

      Reply
  8. shannon

    November 14, 2021 at 11:30 am

    sounds lovely. what sides do you suggest?

    Reply
    • Avatar photoLiza Agbanlog

      November 14, 2021 at 5:34 pm

      Hi Shannon,
      This baked sole with lemon is good with;
      1. rosemary roasted potatoes and asparagus -> https://salu-salo.com/rosemary-roasted-baby-potatoes-and-asparagus/ or
      2. roasted asparagus with balsamic soy dressing -> https://salu-salo.com/roasted-asparagus-with-balsamic-soy-dressing/

      Take care and hope these help!

      Reply
  9. Jeff

    May 16, 2021 at 2:19 am

    the ingredient list doesn’t make a lot of sense when making it for one.
    0.06 cup vegetable oil
    LIke what is that?

    Reply
    • Nancy Andrews

      February 18, 2022 at 11:24 am

      There are 4 tablespoons in 1/4 cup. The recipe is written for 4 servings. Therefore 1 serving would reqire 1 tablespoon of oil. And 1 tbsp lemon juice as well.

      Reply
  10. Adelaide K

    May 8, 2021 at 7:12 pm

    Since we are small eaters, I halved the lemon-oil mixture. I also mixed the cheese with the breadcrumbs and added some lemon pepper seasoning to zing it up a little. I baked the fish right in the casserole dish and it came out fine. The lower amount of lemon – oil seemed to do the trick.

    Reply
  11. Cbl

    April 11, 2021 at 8:23 pm

    5 stars
    DELICOUS! I’ve never put breadcrumbs on top of fish, but followed the recipe exactly, As for the strange people criticizing the recipe, I coated the fish AND poured the rest in the baking dish, and it was amazing! I will be making this on rotation. Thanks!

    Reply
  12. Judy

    December 17, 2020 at 6:59 pm

    I do only thawed frozen from Costco. Make a little lemon butter , drizzle on and add tarragon to crumb mix. Try it!

    Reply
    • Avatar photoLiza Agbanlog

      December 18, 2020 at 10:05 am

      Yes, will definitely try it! Thanks Judy!

      Reply
      • Beth

        April 26, 2021 at 1:57 am

        What are the green garnishes in the photo – are they scallions?

        Reply
        • Avatar photoLiza Agbanlog

          April 28, 2021 at 2:24 pm

          Hi Beth,
          The green garnishes from the photo are chopped garlic chives.

          Reply
          • Beth

            May 2, 2021 at 2:10 pm

            Thanks!

            Reply
            • Avatar photoLiza Agbanlog

              May 2, 2021 at 4:33 pm

              You are welcome! I have several pots of garlic chives in my garden. They are so pretty when they are flowering and I always use them to garnish my dishes 🙂

              Reply
  13. Rho

    November 5, 2020 at 3:44 pm

    5 stars
    Such a simple recipe for such a delicious result!;My husband and I both loved this!

    Reply
    • Avatar photoLiza Agbanlog

      November 6, 2020 at 2:57 pm

      That’s awesome!

      Reply
  14. Glenda

    August 18, 2020 at 2:39 pm

    could I substitute butter for oil?

    Reply
    • Avatar photoLiza Agbanlog

      August 19, 2020 at 4:18 pm

      It should be okay to use butter.

      Reply
  15. Karineh Hovsepian

    February 4, 2020 at 6:17 am

    Thank you! I sprinkled some cayenne pepper and garlic powder on with the paprika. Delicious!

    Reply
    • Avatar photoLiza Agbanlog

      February 4, 2020 at 9:51 pm

      You’re welcome Karineh! Glad you enjoyed this recipe :0

      Reply
  16. Lekkerbekje

    January 26, 2020 at 2:32 pm

    5 stars
    Excellent! May I recommend fresh,chopped leak baked in with the fish?

    Reply
    • Lekkerbekje

      January 26, 2020 at 2:34 pm

      Meant “leek” of course. Sorry.

      Reply
  17. Sandra Rose

    December 28, 2019 at 9:25 am

    5 stars
    I made this last night. MMMM! It turned out so good. I used olive oil though, and Pancko crumbs. Also, I only have smoked paprika, so I used that.So easy, and much less attention needed than frying the fish. Thank you!

    Reply
    • Avatar photoLiza Agbanlog

      December 28, 2019 at 2:48 pm

      You’re welcome! Glad you were able to try the recipe and had success with it. Take care and thanks for writing:0

      Reply
  18. Anonymous

    December 27, 2019 at 7:04 am

    5 stars
    Thanks for the great recipe, it was simple and delicious. Not sure why some people have to be so critical, did I really read someone saying you had a grammar error? Don’t mind the pinheads with derogatory remarks, thanks for taking the time to share your recipes. I’ll definitely be making this again.

    Reply
    • Avatar photoLiza Agbanlog

      December 27, 2019 at 9:13 am

      Take care and thanks so much for writing!

      Reply
  19. Grace Alster

    August 12, 2019 at 4:07 pm

    5 stars
    Really nice, light recipe for a white fish. I’m so glad I found your blog, Liza! I’ll visit again soon!!

    Reply
    • Avatar photoLiza Agbanlog

      August 14, 2019 at 9:13 am

      Hi Gwen,
      Thanks for the feedback! Take care and hope you enjoy browsing through my blog 🙂

      Reply
  20. Prin Bacalan

    April 9, 2019 at 3:41 pm

    5 stars
    This recipe is so easy and tasty!!!!! We cooked it for the first time and can’t wait to make it again. Thanks for posting!!!

    Reply
    • Avatar photoLiza Agbanlog

      April 9, 2019 at 7:17 pm

      You’re very welcome!

      Reply
  21. Doreen

    November 22, 2018 at 5:42 pm

    Very delish, will def. make it again. Thanks

    Reply
    • Avatar photoLiza Agbanlog

      November 22, 2018 at 7:37 pm

      You’re welcome Doreen!

      Reply
  22. Meg

    July 25, 2018 at 3:05 pm

    Hi there,

    Do you cover the fish when you bake it?

    Thanks so much!
    Megan

    Reply
    • Avatar photoLiza Agbanlog

      July 26, 2018 at 4:59 pm

      Hi Megan,
      The fish is baked uncovered.

      Reply
  23. jANCEA

    July 25, 2018 at 12:54 pm

    2 stars
    Yeah I think the confusion is just a grammar error. Instead of saying on #2. In a small bowl, whisk together oil and lemon juice. Pour into a 13X9 glass baking dish. Add fish and coat each fillet with the lemon-oil mixture. Lay each fillet in a single layer on the pan.”

    It should read “IN A SMALL BOWL WHISK TOGETHER OIL AND LEMON JUICE. POUR INTO A 13 X 9 GLASS BAKING DISH, ADD FISH AND COAT EACH FILLET WITH THE LEMON-OIL MIXTURE. AFTER LETTING STAND IN THE MIXTURE FOR 5 MINUTES TRANSFER EACH FILLET IN A SINGLE LAYER TO A BAKING PAN. “

    Reply
  24. Jer

    April 5, 2018 at 3:07 pm

    I have not made this dish yet, but I will next week. Do you put all the oil and lemon juice in the baking pan after coating the fish?

    Reply
    • Avatar photoLiza Agbanlog

      April 5, 2018 at 7:49 pm

      Hi Jer,
      No, you don’t put the oil and lemon juice in the baking pan. You just use it to coat the fish.

      Reply
      • Lisa

        April 11, 2018 at 7:17 pm

        Your recipe says:

        In a small bowl, whisk together oil and lemon juice. Pour into a 13X9 glass baking dish.

        If you’re just supposed to coat the fish, it should say exactly that.

        Reply
        • Avatar photoLiza Agbanlog

          April 12, 2018 at 6:21 pm

          Thanks for the feedback!

          Reply
          • Mel

            October 24, 2019 at 5:09 pm

            5 stars
            If you are not supposed to leave the lemon/oil mixture in the baking pan after you add the fish EDIT YOUR RECIPE!!! Especially if people pointed this out in April 2019 (5 months ago)! I didn’t read the user comments until after I placed this dish in the oven. Now I have to start over.

            Reply
            • kayla greenberg

              August 16, 2020 at 2:26 pm

              5 stars
              Excellent recipe-thank you for sharing-seriously, MEL you need to learn to not capitalize your comments-seemed quite harsh-relax there!

              Reply
              • Camille Bosch

                April 2, 2021 at 7:04 pm

                I don’t blame Mel. I had fish that was so overpowered by lemon taste it was almost inedible. What a waste of fish. Wish I had read all the comments before I started. This recipe needs to be re-written to say that fish is to be coated, not drenched and cooked in the lemon and oil.

  25. MonicaP

    March 21, 2018 at 4:22 pm

    5 stars
    I’ make this over and over ~ it’s so simple, quick and delicious!

    Reply
  26. Anna

    March 18, 2018 at 10:56 am

    5 stars
    Simple and tasty! Thank you for a great recipe😊

    Reply
    • Avatar photoLiza Agbanlog

      March 18, 2018 at 1:05 pm

      You’re welcome Anna!

      Reply
  27. nancy

    February 25, 2018 at 1:10 pm

    Great dish

    Reply
    • Avatar photoLiza Agbanlog

      February 26, 2018 at 7:08 pm

      Thanks Nancy 🙂

      Reply
  28. Elizabeth

    August 2, 2017 at 2:59 am

    Would this work using frozen filets? What did you serve to accompany the sole?

    Reply
    • Avatar photoLiza Agbanlog

      August 2, 2017 at 10:19 am

      Hi Elizabeth,
      I have not tried frozen sole fillets to make this dish. I am pretty sure it will be fine, just thaw it first and make sure to pat it dry before coating with the lemon-oil mixture. Hope these help!

      Reply
    • Elizabeth

      August 3, 2017 at 3:22 am

      4 stars
      Turned out well using your recommendation to thaw the filets. Even allowing thawing time, it was a quick, easy and tasty meal. Thank you.

      Reply
      • Avatar photoLiza Agbanlog

        August 3, 2017 at 8:04 am

        Awesome!

        Reply
  29. Robbie

    May 16, 2017 at 4:12 pm

    2 stars
    Made this and with the 1/4 cup lemon juice and 1/4 cup oil there was to much liquid on the bottom of pan and fish got mushy

    Reply
    • Anonymous

      May 30, 2017 at 2:41 am

      It looks like you were just supposed to coat it and not add the sauce to the pan

      Reply
  30. Ann

    May 12, 2017 at 2:40 pm

    Not too impressed Won’t make it again

    Reply
  31. Patrick Fidler

    October 12, 2016 at 12:24 pm

    5 stars
    Absolutely fantastic, so easy to do, flavors combine so well and enhance rather than overwhelm the flavor of a delicate fish like sole. Had no lemon so had to use a lime.

    Reply
    • Avatar photoLiza A

      October 14, 2016 at 7:41 pm

      Awesome!

      Reply

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Avatar photoHi, I'm Liza and welcome to my blog. Salu-salo is a Filipino word that means getting together with friends and family to eat. I am not a cook by profession, but I spend a lot of time in the kitchen, cooking for my family. Read More…

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