Baked Lemon Sole

Baked Lemon Sole is a delicate and flavorful dish that highlights the mild taste of sole fish, enhanced by zesty lemon and fresh herbs. This simple yet elegant meal is perfect for a cozy dinner or special occasion.

Ingredients

• Sole fillets - 300 grams
• Lemon - 1 medium, juiced and zested
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Fresh parsley - 2 tablespoons, chopped
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Paprika - 1/2 teaspoon
• Cherry tomatoes - 100 grams, halved
• Capers - 1 tablespoon, rinsed and drained

Steps

1. Preheat the oven to 190°C (375°F).
2. In a small bowl, mix together the olive oil, lemon juice, lemon zest, minced garlic, salt, black pepper, and paprika.
3. Place the sole fillets in a baking dish and pour the olive oil mixture over the top, ensuring the fish is evenly coated.
4. Sprinkle the chopped parsley, cherry tomatoes, and capers over the fillets.
5. Cover the baking dish with aluminum foil and bake in the preheated oven for 15 minutes.
6. Remove the foil and bake for an additional 5-10 minutes, or until the fish is opaque and flakes easily with a fork.
7. Serve the baked lemon sole hot, garnished with additional parsley if desired.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 8 g
• Fiber: 1 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids which are beneficial for heart health.
• High in protein, supporting muscle growth and repair.

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