Fish

Lemon Baked Sole Filet is for Dinner.

Lemon Baked Sole Filet takes 15 minutes to prepare.

Lemon Baked Sole Filet takes 15 minutes to cook.

Lemon Baked Sole Filet makes 4 servings.

The ingredients for Lemon Baked Sole Filet are:

4.0 serving Sole, broiled (3 oz. cooked)
1.0 lemon yields Lemon Juice
1.0 fruit without seeds Lemons
8.0 tbsp Extra Virgin Olive Oil
3.0 tbsp Butter, unsalted
4.0 tbsp chopped Shallots
3.0 clove Garlic
2.0 tbsp, drained Capers, canned
1.0 tsp Salt
0.75 tsp Pepper, black
1.0 tsp Cumin seed
1.0 tsp Garlic powder
4.0 serving Green Onion (fresh-1 stalk)

Here is how you make Lemon Baked Sole Filet:

In a small bowl, whisk together lime juice, olive oil and melted butter with a dash of seasoned salt. Stir in the shallots, garlic and capers. In a separate small bowl, mix together the seasoned salt, pepper, cumin and garlic powder. Spice fish fillets each on both sides. Place the fish fillets on a lightly-oiled large baking pan or dish. Cover with the buttery lime mixture you prepared earlier. Now arrange the green onion halves and lime slices on top. Bake in 375 degrees F-heated oven for 10-15 minutes. Do not overcook. Remove the fish fillets from the oven and garnish with the chopped fresh dillServing Size: 4 fish filetsNumber of Servings: 4.0Recipe submitted by SparkPeople user TERRIFICLYFIT.

The nutritional information for Lemon Baked Sole Filet is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 444.5

• Total Fat: 37.9 g
• Cholesterol: 83.3 mg
• Sodium: 803.7 mg
• Total Carbs: 8.5 g
• Dietary Fiber: 2.2 g
• Protein: 22.2 g

The dietary needs meet for Lemon Baked Sole Filet is Gluten Free