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Lemon Garlic Sole Recipe

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This delicious healthy baked sole recipe with lemon and garlic is ready in just a few minutes!

Sole is a delicious, delicate fish that's easy to cook.

Baked lemon garlic sole fillets on a white plate.

This recipe is very similar to Sole Meunière but with olive oil instead of butter. This baked white fish recipe couldn't be simpler and it's a flavorful, healthy meal.

Broiling sole is a great way to cook it quickly while locking in tenderness.

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Ingredients

Here's what you'll need to make this healthy sole recipe.

Sole fillets, salt and pepper, garlic, half a lemon, parsley, and olive oil.
  • Fresh sole fillets
  • Extra Virgin Olive Oil 
  • Garlic Cloves
  • Chopped Fresh Parsley
  • Freshly Squeezed Lemon Juice
  • Sea Salt
  • Ground Black Pepper

See the recipe card for quantities.

Instructions

Preheat oven broiler on high.

Pat the fish fillets dry with a paper towel.

In a small bowl, combine the olive oil, grated garlic, chopped parsley, and lemon juice. Stir till combined.

The sauce for the sole in a small glass bowl.

Place the fish on a parchment lined baking sheet. Sprinkle with salt and pepper.

Sole fillets on a parchment lined baking sheet.

Brush on the olive oil lemon juice mixture. 

The sole fillets on a baking sheet topped with the lemon parsley sauce.

Broil the fish on high for 3 to 4 minutes or until the fish reaches an internal temperature of 145 degrees F on an instant read thermometer. 

Serve immediately with optional lemon wedges or lemon zest.

Roasted sole after coming out of the oven.

More Great Fish Recipes

Want more healthy recipes with fish? Try some of our favorites!

Substitutions & Variations

Want to make some changes to this recipe? Here are some optional variations.

  • Herbs - swap the parsley for tarragon or use it in addition to the parsley.
  • Spices - if you'd like to add a little heat to this recipe, sprinkle on a pinch of cayenne pepper or chili powder.
  • Capers - feel free to add a tablespoon of capers to the olive oil sauce if you'd like a more classic dish.
Baked lemon garlic sole fillets on a white plate.

What to Serve with Sole Fish

Sole pairs well with salads or simple roasted vegetable dishes. It's also great with a glass of white wine!

Storage

You can save the cooked sole for up to 3 days in the refrigerator when stored in an airtight container.

Tips for Making this Recipe

Cooking Tips - Because you are broiling the sole on high, it will cook very quickly! Keep an eye on it and after the 2 ½ minute mark keep the oven light on to make sure it doesn't burn.

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Yield: 2 to 3 servings

Lemon Garlic Sole

Three baked sole fillets on a white plate.

This fantastic flavorful lemon sole recipe is an easy-to-make healthy dish.

Prep Time 6 minutes
Cook Time 4 minutes
Total Time 10 minutes

Ingredients

  • 1 pound of sole fillets
  • 1 ½ tablespoons olive oil
  • 2 cloves garlic, grated (or minced)
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon fresh lemon juice
  • ½ teaspoon sea salt
  • ¼ teaspoon ground black pepper

Instructions

  1. Preheat oven broiler on high.
  2. Pat the fish fillets dry with a paper towel.
  3. In a small bowl, combine the olive oil, grated garlic, chopped parsley, and lemon juice. Stir till combined.
  4. Place the fish on a parchment-lined baking sheet. Sprinkle with the salt and pepper then brush on the olive oil lemon juice mixture. 
  5. Broil the fish on high for 3 to 4 minutes or until the fish reaches an internal temperature of 145 degrees F on an instant-read thermometer. 

Nutrition Information:

Yield:

2

Serving Size:

1

Amount Per Serving: Calories: 293Total Fat: 16gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 127mgSodium: 1355mgCarbohydrates: 2gFiber: 0gSugar: 0gProtein: 35g

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