How to make baked sole fillet

The sole is a fish very fine, especially if you are filleted is ideal for children because it has no thorns. In addition, fish is a product that cooks very well in the oven since this type of cooking ensures that the sole does not lose its nutritional properties and taste. To accompany the baked sole, some panedera style potatoes go very well.


  • 6 sole fillets.
  • 1/4 kg of squid in pieces.
  • 1/4 kg of octopus in pieces.
  • 6 mussels.
  • Precooked vegetables (broccoli, cauliflower, and carrot).
  • Butter.
  • Salt.
  • Pepper.
  • 1/4 l white wine.

Steps to follow to make this recipe:

  1. Add salt and pepper to the sole fillets, butter a baking tray and arrange the fillets. The fillets must be previously cleaned of edges.
  2. Put the seafood on the fillets and then the vegetables, put on top of all this, pieces of butter and pepper. The most appropriate shellfish to accompany baked sole are octopus, squid and mussels, as they are light shellfish that combine well with white fish.
  3. Add the white wine and cover with aluminum foil. Bake at 180 ° C for 35 min. And check that the seafood is cooked.
  4. Remove foil and bake 5 min.
  5. You can now serve the sole, remember that you can accompany it with a baked potato, some peas or some wild asparagus.


  • You can accompany the dish of baked sole with rice and a green salad.

SeaFoodTasty Staff

SeafoodTasty blog is a one-stop source for information about seafood, including recipes, the health benefits of a diet with seafood and commitment to Responsible Choice seafood and sustainability.

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