Baked Sole
A delicate baked sole dish with mushrooms, carrots, and green onions, topped with cream and butter, perfect for a light, flavorful dinner or special occasion.
Ingredients
Instructions
- Preheat oven to 375°F (moderately hot).
- Thaw fish fillets enough to separate them.
- Arrange the fillets in a greased shallow baking dish.
- Sprinkle the fillets with salt.
- Arrange sliced mushrooms, thinly sliced carrot, chopped green onion, and minced parsley on top of the fish.
- Pour light cream over the ingredients.
- Dot the top with butter and sprinkle with cheese if desired.
- Bake for 20 to 30 minutes until the fish is fork-tender.
Tips & Substitutions
For best results, make sure to thaw the sole fillets completely to ensure even cooking. If you don't have light cream, you can substitute it with half-and-half or a mixture of milk and butter. Feel free to add other vegetables like bell peppers or zucchini for extra flavor. To enhance the dish, sprinkle some grated Parmesan cheese on top before baking.
Serving Suggestions
Serve the baked sole with a side of steamed asparagus or a fresh green salad for a light meal. It pairs beautifully with a slice of crusty bread to soak up the delicious cream sauce. For a heartier option, consider serving it alongside fluffy rice or roasted potatoes. This dish also complements well with a glass of white wine.
Storage & Reheating
Leftover baked sole can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a preheated oven at 350°F until warmed through, about 10-15 minutes. Avoid microwaving, as it can make the fish tough and rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Baked Sole contains roughly 472 calories, with 20g protein, 28g carbohydrates, and 34g fat. It is an excellent source of iron (96% of the Daily Value), vitamin D (74% of the Daily Value), and vitamin A (59% of the Daily Value). Note that it is relatively high in sodium, at 3000mg per serving (130% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh sole instead of frozen?
Absolutely! If using fresh sole, adjust the baking time accordingly since it may cook faster than frozen. Just ensure the fish is cooked until it flakes easily with a fork.
What can I substitute for the mushrooms?
If you aren't a fan of mushrooms, consider using diced bell peppers or spinach instead. These vegetables will add a nice flavor and texture to the dish, making it suitable for different tastes.
Is this recipe suitable for meal prep?
Yes, this baked sole recipe is great for meal prep. You can assemble the dish in advance and refrigerate it before baking. Just add a few extra minutes to the baking time if cooking straight from the fridge.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).