EatSmarter exclusive recipe

Baked Fillet of Sole

with Lemon
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Baked Fillet of Sole

Baked Fillet of Sole - Packets filled with the finest the sea has to offer—gently cooked with vegetables

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Health Score:
9,9 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
278
calories
Calories

Healthy, because

Even smarter

Nutritional values

This low-fat delicacy from the sea is bursting with minerals and vitamins, but stingy with calories. And it offers an anti-stress factor: the spicy fish packages can be prepared in the best possible way and are also suitable for less experienced cooks.

Sole tastes incomparably delicious, but that has its price. It is cheaper to use fillets of lemon sole, ling or plaice instead.

1 serving contains
(Percentage of daily recommendation)
Calorie278 kcal(13 %)
Protein38 g(39 %)
Fat7 g(6 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E3.3 mg(28 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin12 mg(100 %)
Vitamin B₆0.6 mg(43 %)
Folate50 μg(17 %)
Pantothenic acid0.8 mg(13 %)
Biotin10.1 μg(22 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C34 mg(36 %)
Potassium899 mg(22 %)
Calcium155 mg(16 %)
Magnesium120 mg(40 %)
Iron2.8 mg(19 %)
Iodine28 μg(14 %)
Zinc1.5 mg(19 %)
Saturated fatty acids1.1 g
Uric acid299 mg
Cholesterol108 mg
Development of this recipe:

Ingredients

for
4
Ingredients
4
large Sole fillets (each about 180 grams)
8
4
2
medium-sized Potatoes (about 100 grams)
1
4 sprigs
4 sprigs
2 teaspoons
½ teaspoon
ground Cilantro
4
4 teaspoons
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Peeler, 1 Mandoline, 1 Kitchen shears, 1 Aluminum foil, 1 Teaspoon, 1 Brush, 1 Baking sheet

Preparation steps

1.
Baked Fillet of Sole preparation step 1

Rinse the sole fillets in cold water, pat dry and cut in half crosswise. 

2.
Baked Fillet of Sole preparation step 2

Rinse scallions, pat dry and cut into 4 cm long pieces (approximately 1 1/2 inches). 

3.
Baked Fillet of Sole preparation step 3

Rinse tomatoes and cut out the stems. Quarter tomatoes and slice them into 1 cm (approximately 1/2-inch) thick slices. 

4.
Baked Fillet of Sole preparation step 4

Rinse, peel and slice the potatoes very thinly using a mandoline if available. 

5.
Baked Fillet of Sole preparation step 5

Rinse lemon and wipe dry, and cut into thin slices. Rinse the parsley and thyme and shake dry. 

6.
Baked Fillet of Sole preparation step 6

Using kitchen shears, cut 4 sheets of aluminum foil each 30 x 30 cm (approximately 12 x 12 inches). Place on work surface and coat with canola oil.

7.
Baked Fillet of Sole preparation step 7

In the center of each sheet place a layer of potatoes and tomatoes and top each with 2 half sole fillets. Season with salt, pepper and ground coriander. 

8.
Baked Fillet of Sole preparation step 8

Distribute lemon slices, scallions, 1 bay leaf, 1 sprig of thyme and 1 stalk of parsley on each of the 4 packets. 

9.
Baked Fillet of Sole preparation step 9

Sprinkle each fish packet with 1 teaspoon of olive oil. Seal the foil firmly around the fish, place on a baking sheet and bake in a preheated oven at 220°C (fan 200°C, gas mark 3-4) (approximately 425°F/convection 200°F) for 25-30 minutes.