Mediterranean baked sole fillet


Super easy mediterranean baked sole fillet which can be prepared and cooked in less than 20 minutes. Recipe for 4 people, serve with rice and a salad.

20 minutes 4 people Main course
Mediterranean baked sole fillet


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  • 4 sole fishes / sole fillets
  • Sea salt
  • 1 lime
  • 1/2 cup olive oil
  • 1/2 cup unsalted and melted butter
  • 2 shallots
  • 3 cloves of garlic
  • 2 teaspoons capers
  • 1 teaspoon ground black pepper
  • 1 teaspoon ground cumin
  • 1 teaspoon garlic powder
  • 5 spring onions
  • 1 cup fresh dill for garnishing

Kitchen equipment

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  • 2x small bowl
  • Large baking pan
  • Chef's knife + cutting board
  • Whisk
  • Citrus juicer, we used a simple glass one


20 minutes 4 people Main course

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Preparation -- 10 minutes

Note: our fishmonger already prepared the sole fishes for us. If you are unable to purchase sole fillets, try a different kind of white fish. You can use a fish like Tilapia, just make sure to adjust your baking time according to the thickness of the fish.

FINELY dice the shallots using your chef's knife and cutting board, set aside. FINELY slice 3 cloves of garlic and set that aside too. SQUEEZE juice from the lime by using a citrus juicer and pour it into one of the small bowls.

WHISK together the lime juice, olive oil and melted butter and season with salt. ADD in the diced shallots along with garlic and capers. IN the other bowl, mix together salt, pepper, cumin- and garlic powder.

SPICE the sole fillets with the mixture on both sides.

Baking the sole fillet -- 10 minutes

HEAT up the large baking pan to medium-high heat.. POUR in the butter and lime mixture we've prepared earlier on. Wait for the butter and olive oil mixture to heat up, then place the sole fillets on top.

Bake the fish for about 3-4 minutes on each side. LASTLY, add in slices of green onion halves and chopped fresh dill. SERVE sole fillets with plain white rice and a simple salad.

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