Baked Sole Fillet

Who hasn’t wondered around the food store hunting for good dinner ideas?  A few days ago I was doing just that and my feet stopped at the fish counter at the new Whole Foods store in my neighborhood.  A feast to the eyes, the selection of fish and seafood, combined with the expertise of the store employee was sure to make this a fruitful trip for me.

I have never made Sole before.  The store employee confirmed the challenge of cooking sole, saying that it flakes and breaks easy.  He told me about a woman that came back to the store complaining about how fragile the fish was when she attempted to prepared it.  Nothing like a little cooking challenge to inspire me to make something new.

A few hours later, with eight pieces of fillet (I am known to make giant portions of food for my family, and often there is enough for lunch the next day), I was contemplating how to make this delicate yet stubborn fish.

Here is what I did:

Started the over at 350 degrees.

Lined up a cookie sheet with foil paper.

Brushed olive oil on the foil paper.

Placed the fillet pieces on the cookie sheet, flat.

Seasoned with olive oil, Italian style bread crumbs, and a couple of roasted garlic cloves (can be found at Whole Foods).

Just like this….

Sole Ready for Oven


Bake in the oven, and remember that every oven is different.  So… I baked it for about 20 minutes.  But if you like it a little less dry, then you will need a little less time in the oven.  The quote I got at the store was 7-10 minutes, which did not work for me.  Just don’t leave your kitchen to for for a 5K run, and keep checking on the fish to make sure you don’t overcook it.

When you take it our of the oven, cool if off.  Here is the tricky part:  with a stainless steel spatula, carefully remove the fish portions and place in a serving dish of your choice, to look like this:

Baked Sole

I served it to my beloved family with some lightly buttered pasta (not real butter, but don’t tell them), and some sautéed fresh broccoli.  They loved it!!!!