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    You are in: Home / Recipes / Low Cal Sole Recipe
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    Low Cal Sole

    Low Cal Sole. Photo by PaulaG

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    Total Time:

    Prep Time:

    Cook Time:

    45 mins

    15 mins

    30 mins

    katia's Note:

    I often make this dish because it's easy, tasty, healthy and low cal! What more can I ask?

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    Units: US | Metric


    1. 1
      Place the fish fillets in a casserole dish. Put some salt and lemon-pepper to taste.
    2. 2
      Add the garlic, the onion sliced, the peppers sliced and then put the lemon juice and the olive oil.
    3. 3
      Cut tomato to slices and place on top to cover the fish in order not to get burn and remain juicy!
    4. 4
      Bake at 350F for 30 minutes approx!

    Browse Our Top Sole and Flounder Recipes

    Ratings & Reviews:

    • on July 04, 2008


      Made this with TilapIa, onion and tomato since I don't care for peppers. Very easy to make & the fish was very moist. Next time I will use a little less lemon juice and add more garlic (our personal taste) and perhaps some thinly sliced summer squash.

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    • on November 26, 2007


      This was made using tilapia. The fillets were frozen and both the fish and vegetables were done in about 25 minutes. This recipe boasts a wonderful assortment of fresh vegetables. The fish was moist and wonderfully seasoned. A winning recipe!

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    • on May 11, 2006


      I made this for Pick a Chef 2006. I couldn’t get sole, so I made this with flounder – a substitution suggested by Zaar – and then, except for using more garlic (a personal taste preference), I made this exactly to the recipe. Very easy to make and, as katia had promised, the fish was moist and flavoursome. Thanks for sharing this fabulous low fat recipe, katia!

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    Nutritional Facts for Low Cal Sole

    Serving Size: 1 (600 g)

    Servings Per Recipe: 2

    Amount Per Serving
    % Daily Value
    Calories 427.7
    Calories from Fat 99
    Total Fat 11.0 g
    Saturated Fat 1.9 g
    Cholesterol 156.4 mg
    Sodium 272.4 mg
    Total Carbohydrate 17.4 g
    Dietary Fiber 3.8 g
    Sugars 8.6 g
    Protein 63.7 g

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