Baked sole, paired with vegetables and rice, is a healthy and flavorful meal.

How to Cook Light Oven-Baked Sole Fillets

by Natalie Smith

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.

Photo Credits

  • Jupiterimages/Comstock/Getty Images