Lemon Baked Sole
Lemon Baked Sole offers tender, flaky fish with bright lemon and fresh parsley flavors, baked to perfection. Ideal for light, healthy meals and seafood lovers.
Ingredients
Instructions
- Rinse fillets thoroughly in cold water; pat dry with paper towels and set aside.
- Combine melted margarine and lemon juice in a small bowl.
- Combine flour, chopped parsley, and pepper in a shallow container.
- Dip fillets in the margarine mixture and dredge in the flour mixture.
- Transfer fillets to a nonstick baking sheet and drizzle any remaining margarine mixture over the fish.
- Sprinkle fillets with paprika.
- Bake at 375°F for 15 to 20 minutes or until fish is golden brown and flakes easily with a fork.
Tips & Substitutions
For a lighter touch, you can substitute the reduced calorie margarine with olive oil. If you want to enhance the flavor, consider adding a pinch of garlic powder or some lemon zest to the flour mixture. Make sure to use fresh parsley for the best flavor, and if you’re out, dried parsley can work in a pinch, though the flavor will be less vibrant.
Serving Suggestions
Serve the Lemon Baked Sole with a side of steamed vegetables or a light salad for a refreshing meal. It pairs beautifully with Cajun Fried Potatoes for a satisfying dinner. A drizzle of Lang'S Salad Dressing over greens can complement the dish well, adding a zesty flavor that enhances the overall meal.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. When reheating, place the sole fillets in a preheated oven at 350°F for about 10 minutes or until warmed through. This will help maintain their texture and prevent them from becoming rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Lemon Baked Sole contains roughly 98 calories, with 3g protein, 9g carbohydrates, and 7g fat. It is an excellent source of vitamin C (96% of the Daily Value), and a good source of dietary fiber and iron. It also contributes 4g of dietary fiber toward your daily target.
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 frozen sole fillets for this recipe?
Yes, you can use frozen sole fillets. Just ensure they are fully thawed before rinsing and preparing them. This will help achieve a better texture when baked.
What can I substitute for sole if I can't find it?
If sole is not available, you can substitute it with other mild white fish like flounder or tilapia. Just adjust the cooking time if the fillets are thicker or thinner.
How can I make this recipe gluten-free?
To make this Lemon Baked Sole gluten-free, simply replace the all-purpose flour with a gluten-free flour blend or almond flour. This will allow you to enjoy the dish while accommodating gluten sensitivities.
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).