Baked Sole with Lemon

Baked Sole with Lemon is a light and flavorful dish that highlights the delicate taste of sole fillets, enhanced by the bright notes of fresh lemon and herbs. This easy-to-make seafood dish is perfect for a weeknight dinner or a special occasion.

Ingredients

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

Steps

1. Preheat your oven to 200°C (400°F).
2. In a small bowl, mix together the lemon juice, lemon zest, olive oil, minced garlic, chopped parsley, salt, black pepper, and paprika.
3. Place the sole fillets in a baking dish and pour the lemon mixture over them, ensuring they are evenly coated.
4. Scatter the halved cherry tomatoes around the sole in the baking dish.
5. Cover the dish with aluminum foil and bake in the preheated oven for 15 minutes.
6. Remove the foil and bake for an additional 10 minutes, or until the sole is cooked through and flakes easily with a fork.
7. Serve the baked sole with the roasted cherry tomatoes and a wedge of lemon on the side.

Nutrition

• Calories: 280
• Protein: 30 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 70 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

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

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