1/1 Photo of Fillet of Sole in an Oil Sauce
William (Uncle Bill) Anatooskin's Note:
A very easy to make fish recipe that goes very well with cooked spinach. I developed this for my wife over 25 years ago as she would not eat fish before. It is now a regular fish dish in our home.
My Private Note
Units: US | Metric
- 1In a glass jar, mix together lemon juice, olive oil, minced garlic and dried oregano; shake well until creamy.
- 2Divide sauce in half and set aside.
- 3Preheat oven to 400 F degrees.
- 4Rinse fillet of sole in cold water and pat dry with paper towelling.
- 5Sprinkle each side of fish with dried dill weed and black pepper.
- 6Place fish in a oven-proof casserole dish.
- 7Pour half of the creamy sauce mixture over fish.
- 8Bake in preheated 400 F oven for 10 minutes on each side or until fish is flaky (DO NOT OVERCOOK).
- 9In the meantime, in a cooking pot or large saucepan, bring 4 cups of water to boil.
- 10Add chopped spinach and cook for 2 minutes.
- 11Drain immediately and cover with cold water and some ice cubes to cool.
- 12Drain when cooled and pat spinach dry on paper towelling.
- 13Divide spinach equally on 4 serving plates.
- 14Place 1 piece of cooked fish on each plate.
- 15Pour remaining creamy mixture sauce over fish.
- 16Serve immediately.
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Nutritional Facts for Fillet of Sole in an Oil Sauce
Serving Size: 1 (499 g)
Servings Per Recipe: 4
- Amount Per Serving
- % Daily Value
- Calories 415.2
- Calories from Fat 262
- Total Fat 29.2 g
- Saturated Fat 4.2 g
- Cholesterol 81.8 mg
- Sodium 169.0 mg
- Total Carbohydrate 5.2 g
- Dietary Fiber 1.0 g
- Sugars 0.9 g
- Protein 33.4 g