Oven-baked sole is a sumptuous and flavorful dish you can make at home. It is as appropriate for an elegant dinner party as it is for a weeknight meal with the family. With a little planning and preparation, you can make baked fillets of sole that are kid-friendly, easy to prepare and healthy.
1 Preheat the oven to 350 degrees Fahrenheit.
2 Spray a baking pan with a light cooking spray, such as a cooking spray that contains olive oil.
3 Arrange the sole fillets on the baking pan, making sure that the fillets do not overlap.
4 Drizzle olive oil over the fillets.
5 Season the fillets with salt and pepper to taste. If you would like additional flavor, sprinkle the fillets with chopped fresh parsley, thyme, tarragon and lemon juice.
6 Cover the pan with aluminum foil. The foil will protect the delicate fish from drying out and help them to cook evenly.
7 Place the baking pan into the oven and bake the fillets for 10 minutes.
8 Remove the baking pan from the oven and uncover the fillets. They should be opaque all the way through and separate easily into flakes with a fork when they are finished.
Items you will need
- Baking pan
- Light cooking spray
- Sole fillets
- Olive oil
- Salt and pepper to taste
- Chopped fresh parsley, optional
- Thyme, optional
- Tarragon, optional
- Lemon juice, optional
- Aluminum foil
- Cook the sole thoroughly, because undercooked fish can harbor harmful bacteria that can cause food poisoning.
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