Sole is a lean, flaky white fish that cooks quickly and pairs beautifully with bold yet delicate sauces. In this dish, it's gently baked with a lemon-caper butter—a classic combination that adds brightness, brininess, and richness without overwhelming the fish. It’s a dish with French and Mediterranean roots, light enough for lunch, yet satisfying for dinner.
[cooked-sharing]
Yields2 ServingsPrep Time15 minsCook Time15 minsTotal Time30 mins
22–3 sole fillets (about 5–6 oz each)
2tbspunsalted butter, melted
1tbspolive oil
1tbsplemon juice (plus zest of 1 lemon)
1tbspcapers, rinsed and drained
1clovegarlic, minced
1tbspchopped fresh parsley
Salt & black pepper, to taste
¼tsppaprika (optional, for color)
Prep the Oven & Fish
1
Preheat your oven to 375°F (190°C).
Lightly grease a shallow baking dish with olive oil or butter.
Pat the sole fillets dry and season both sides with salt, pepper, and optional paprika.
Make the Lemon-Caper Butter
2
In a small bowl, combine the melted butter, olive oil, lemon juice, lemon zest, garlic, and capers.
Assemble & Bake
3
Arrange the sole fillets in the baking dish, slightly overlapping if needed.
Spoon the lemon-caper butter evenly over the fillets.
Bake uncovered for 12–15 minutes, or until the fish flakes easily with a fork.
Garnish and Serve
4
Sprinkle with chopped parsley just before serving.
Optionally, serve with extra lemon wedges on the side.
Serving Suggestions
5
Excellent with steamed green beans, roasted asparagus, or buttered new potatoes
Pair with a crisp white wine such as Sauvignon Blanc or Chablis
Tips & Variations
6
Don’t overbake—the fish should be just opaque and flake easily.
Substitute with flounder or tilapia if sole is unavailable.
Add a splash of white wine to the baking dish for extra pan sauce.
Ingredients
22–3 sole fillets (about 5–6 oz each)
2tbspunsalted butter, melted
1tbspolive oil
1tbsplemon juice (plus zest of 1 lemon)
1tbspcapers, rinsed and drained
1clovegarlic, minced
1tbspchopped fresh parsley
Salt & black pepper, to taste
¼tsppaprika (optional, for color)
Directions
Prep the Oven & Fish
1
Preheat your oven to 375°F (190°C).
Lightly grease a shallow baking dish with olive oil or butter.
Pat the sole fillets dry and season both sides with salt, pepper, and optional paprika.
Make the Lemon-Caper Butter
2
In a small bowl, combine the melted butter, olive oil, lemon juice, lemon zest, garlic, and capers.
Assemble & Bake
3
Arrange the sole fillets in the baking dish, slightly overlapping if needed.
Spoon the lemon-caper butter evenly over the fillets.
Bake uncovered for 12–15 minutes, or until the fish flakes easily with a fork.
Garnish and Serve
4
Sprinkle with chopped parsley just before serving.
Optionally, serve with extra lemon wedges on the side.
Serving Suggestions
5
Excellent with steamed green beans, roasted asparagus, or buttered new potatoes
Pair with a crisp white wine such as Sauvignon Blanc or Chablis
Tips & Variations
6
Don’t overbake—the fish should be just opaque and flake easily.
Substitute with flounder or tilapia if sole is unavailable.
Add a splash of white wine to the baking dish for extra pan sauce.
