I’ve been trying to eat healthier and get more fish in my diet. Sole is a great light, white fish that can be made fast and can be highlighted with just a few ingredients. The best part is, it’s extremely low in fat and calories (at around 150 calories and 1.5 grams of fat per fillet, minus other ingredients) and it’s high in protein. Here is a simple, quick and healthy recipe for this flaky fish.
Fillet of sole (1 per person)
Bunch fresh dill
Preheat oven to 350 degrees. Make sure the sole is clean and de-boned.
Place sole on a square of waxed paper or parchment paper on a baking sheet. Sprinkle a pinch of salt and pepper on the fillet and drizzle with a little olive oil.
Slice shallot razor thin and place some on top of the sole.
Slice a lemon into thin slices and place across the top of the fish. Cut the second lemon in half and squeeze some of the fresh lemon juice on top of the fish.
Tear pieces of the fresh dill apart and place on top of the fish.
Fold the parchment paper around the fish, creating an envelope. This should be tight enough not to come open, but loose enough to allow steaming.
Bake the sole for approximately 15-20 minutes until the fish is fork tender and flakes apart.