Are you craving a delicious, healthy, and surprisingly easy dinner? Look no further! This lemon sole baked recipe is your answer. Forget complicated cooking techniques and lengthy prep times; this dish delivers restaurant-quality flavor with minimal effort. It's perfect for a weeknight meal, a special occasion, or anytime you want to impress yourself and your loved ones with a truly delectable and healthy meal. This simple recipe is a shining example of how homemade cooking can be both quick and incredibly satisfying.
Ingredients:
- 2 (6-ounce) lemon sole fillets, skin on or off (your preference)
- 1 tablespoon olive oil
- 1 lemon, thinly sliced
- 2 cloves garlic, minced
- 1/4 cup dry white wine (optional, can substitute with chicken broth)
- 2 tablespoons fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Instructions:
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Preheat your oven to 400°F (200°C). This ensures your lemon sole bakes perfectly, resulting in flaky, tender fish.
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Prepare the baking dish: Lightly grease a small baking dish or oven-safe skillet with olive oil. This prevents sticking and ensures easy cleanup.
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Season the fish: Season both sides of the lemon sole fillets generously with salt and pepper. Don't be shy with the seasoning! It really brings out the flavor of the fish.
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Arrange in the baking dish: Place the lemon sole fillets in the prepared baking dish.
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Add aromatics: Arrange lemon slices and minced garlic over and around the fish. The lemon adds a bright, refreshing citrus flavor, while the garlic provides a savory depth.
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Deglaze (optional): If using white wine, pour it evenly over the fish and aromatics. This step adds a delicious depth of flavor; however, chicken broth works perfectly as a substitute.
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Bake: Bake for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork. Cooking time may vary slightly depending on the thickness of your fillets.
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Garnish and serve: Once cooked, garnish with fresh parsley and serve immediately. This simple garnish adds a pop of color and freshness.
Tips for the Best Lemon Sole Baked:
- Don't overcook: Overcooked lemon sole will be dry and tough. Start checking for doneness around 12 minutes and use a fork to gently flake the fish; it should easily separate.
- Fresh herbs are best: Using fresh parsley elevates the dish significantly compared to dried herbs.
- Adjust seasoning to taste: Feel free to adjust the amount of salt, pepper, and garlic to your preference.
- Add vegetables: For a more complete meal, add asparagus, cherry tomatoes, or other vegetables to the baking dish along with the fish during the last 5-7 minutes of baking.
Variations:
- Spicy Lemon Sole: Add a pinch of red pepper flakes to the baking dish for a touch of heat.
- Herb-infused: Experiment with other fresh herbs like dill, thyme, or oregano.
- Lemon-Butter Sauce: After baking, melt a tablespoon of butter in the pan and whisk in a squeeze of fresh lemon juice for a simple, flavorful sauce.
Nutritional Information (per serving, approximate):
- Calories: Approximately 150-200
- Protein: Around 25-30g
- Fat: Around 5-8g
This lemon sole baked recipe is a fantastic example of quick dinner ideas and healthy meals. It's a simple, yet elegant dish that's perfect for any occasion. Enjoy!