Low-Cal Baking

Baked Mediterranean Sole

Average: 5 (3 votes)
(3 votes)
Baked Mediterranean Sole

Baked Mediterranean Sole - Wholesome and quick after-work dinner

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Health Score:
98 / 100
25 min.
ready in 45 min.
Ready in

Healthy, because

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Nutritional values

To ensure optimal functioning of the heart and nervous system, the body needs vitamin B1, also known as thiamine in technical terminology. Fish scores with a high proportion of it. Not for nothing are potatoes called the "lemon of the north". It can shine with a lot of vitamin C, which is needed, among other things, for the formation of connective tissue, bones, and teeth.

Depending on the season, the fillet from the oven can also be served with other vegetables. Wonderful fits: zucchini, eggplant, or peppers.

1 serving contains
(Percentage of daily recommendation)
Calorie323 cal.(15 %)
Protein25 g(26 %)
Fat13 g(11 %)
Carbohydrates26 g(17 %)
Sugar added0 g(0 %)
Roughage4.1 g(14 %)
Vitamin A0.9 mg(113 %)
Vitamin D3.8 μg(19 %)
Vitamin E3.2 mg(27 %)
Vitamin K32.9 μg(55 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin12 mg(100 %)
Vitamin B₆0.7 mg(50 %)
Folate64 μg(21 %)
Pantothenic acid1.8 mg(30 %)
Biotin7.1 μg(16 %)
Vitamin B₁₂1.9 μg(63 %)
Vitamin C42 mg(44 %)
Potassium1,216 mg(30 %)
Calcium116 mg(12 %)
Magnesium70 mg(23 %)
Iron2.8 mg(19 %)
Iodine73 μg(37 %)
Zinc1.4 mg(18 %)
Saturated fatty acids2.1 g
Uric acid154 mg
Cholesterol79 mg
Complete sugar6 g


18 ozs new Potato
2 young carrots
1 onion
1 Beefsteak tomato
½ bunch parsley
1 garlic clove
4 Sole fillet (about 4 oz)
4 Tbsps olive oil (+ 1 tsp for the pan)
3 ozs vegetable stock
1 tsp dried oregano
How healthy are the main ingredients?
olive oilparsleyoreganocarrotoniongarlic clove

Kitchen utensils

1 ovenproof baking dish (approx. 24 x 36 cm)

Preparation steps


Wash potatoes thoroughly and cut into slices. Clean carrots, peel and cut in half lengthwise. Peel onion and cut into rings. Clean tomato, cut out stalk, wash tomato and cut crosswise into slices. Wash parsley, shake dry and chop finely. Peel garlic and cut into slices. Rinse fish fillets, dab dry, salt and pepper.


Brush a baking dish with oil. Put potato slices in it and salt. Place fish fillets on top and cover with onion rings. Put tomato slices on top and spread garlic slices on top. Finally, put the carrots on the side and add vegetable stock. Season everything with salt and pepper, sprinkle with parsley and oregano, drizzle with olive oil, and cook in a preheated oven at 200 °C /400 °F for 20-25 minutes. Then remove from the oven and serve in the pan.