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.
Yields 2 Servings Servings Quarter (0.5 Servings) Half (1 Serving) Default (2 Servings) Double (4 Servings) Triple (6 Servings) Prep Time 15 minsCook Time 15 minsTotal Time 30 mins 2 2–3 sole fillets (about 5–6 oz each)
2 tbsp unsalted butter, melted
1 tbsp olive oil
1 tbsp lemon juice (plus zest of 1 lemon)
1 tbsp capers, rinsed and drained
1 clove garlic, minced
1 tbsp chopped fresh parsley
Salt & black pepper, to taste
¼ tsp paprika (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 2 2–3 sole fillets (about 5–6 oz each)
2 tbsp unsalted butter, melted
1 tbsp olive oil
1 tbsp lemon juice (plus zest of 1 lemon)
1 tbsp capers, rinsed and drained
1 clove garlic, minced
1 tbsp chopped fresh parsley
Salt & black pepper, to taste
¼ tsp paprika (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.
Baked Sole with Lemon-Caper Butter
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