Mom'S Easy Baked Sole
A quick and flavorful baked sole dish featuring garlic, tomato, Parmesan, and basil, perfect for a light, elegant dinner suitable for seafood lovers and family meals.
Ingredients
Instructions
- Heat 5 tablespoons of butter in a skillet. Add minced garlic and chopped tomato; cook for 30 seconds, stirring constantly.
- Turn off the heat and stir in Parmesan cheese and chopped basil.
- Pour the butter mixture over the sole fillets placed in a baking dish. Add 1 tablespoon of butter on top of the fillets.
- Bake at 375°F (190°C) for 15 minutes until the fish is cooked through and flaky.
Tips & Substitutions
For a lighter flavor, consider using olive oil instead of butter. You can also substitute the sole fillets with other white fish like tilapia or cod if preferred. Adding a splash of lemon juice before serving enhances the freshness. If fresh basil isn't available, dried basil can be used but in smaller quantities, as its flavor is more concentrated.
Serving Suggestions
Serve the baked sole with a side of steamed vegetables, such as green beans or broccoli, for a balanced meal. It pairs beautifully with Hominy Grits for a Southern touch. A light salad with vinaigrette can also complement the dish, enhancing the overall dining experience.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the sole in a baking dish, cover with foil, and warm in a preheated oven at 350°F (175°C) for about 10 minutes, or until heated through to maintain its moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Mom'S Easy Baked Sole contains roughly 2129 calories, with 7g protein, 10g carbohydrates, and 229g fat. It is a good source of protein (14% of the Daily Value) and calcium (11% 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 frozen sole fillets for this recipe?
Yes, frozen sole fillets can be used. Just ensure to thaw them completely before cooking. This will help achieve the right texture and flavor. You may need to adjust the cooking time slightly if they are still a bit icy when placed in the oven.
What can I substitute for Parmesan cheese?
If you're looking for a dairy-free option, nutritional yeast can provide a cheesy flavor without the dairy. Alternatively, you can use Pecorino Romano or Grana Padano for a similar taste. Just keep in mind that these cheeses may alter the flavor profile slightly.
How do I know when the sole is done cooking?
The sole is done when it flakes easily with a fork and its internal temperature reaches 145°F (63°C). The fish should appear opaque and no longer translucent. If you're unsure, using a food thermometer can help ensure it's properly cooked.
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).