Baked lemon sole with ginger chilli butter sauce is a delectable fish dish bursting with intricate flavors and a hint of spice. Paired with a simple Asian slaw salad, this nutritious lemon sole recipe is perfect for a quick midweek meal or an elegant dinner party.
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Baked Lemon Sole Recipe
Enhanced with zesty lime and topped with a spicy ginger and chili butter sauce, this baked lemon sole dish is a tantalizing experience for your taste buds, leaving you feeling satisfied and nourished.
To complement the flavors, I serve this fish dish with a refreshing slaw salad filled with crunchy vegetables and a tangy dressing. Adding a side of rice or quinoa can make it even more filling and nutritious.
This baked lemon sole recipe is healthy, gluten-free, low-carb, paleo, and Whole30 friendly (substitute ghee for butter).
What Is Sole Fish?
Let me introduce you to the wonderful fish called sole! These flat, oval-shaped fish have both eyes on one side of their head. They are usually brown or gray with a smooth, slightly slimy skin.
Sole fish can be found in oceans worldwide and are highly prized by chefs and food enthusiasts for their delicate, sweet flavor and tender texture.
There are various types of sole, such as Dover sole, lemon sole, petrale sole, each with its own unique characteristics. These stealthy fish navigate the ocean floor with their eyes on one side of their head.
Sole is a popular ingredient in French, Italian, and Asian cuisines. It can be grilled, baked, fried, or poached to perfection. Seasoning with butter, lemon, herbs, or white wine can elevate the taste of this delightful fish.
Cooking Lemon Sole
You can purchase sole as fillets or a whole fish. I prefer cooking the whole sole fish, either pan-fried or baked, with a flavorful sauce on the side. For this recipe, I am using lemon sole.
I asked my fishmonger to make a deep slit in the middle of the sole so I could stuff it with ginger and lime. I then carefully cut the flesh on each side of the slit away from the bone to create pockets. Make sure to ask your fishmonger to clean the scales unless you are familiar with the process.
This recipe is suitable for cooking one large whole lemon sole or 2 small ones or 2 fillets. It serves two when accompanied by a side dish like salad, rice, quinoa, or vegetables.
The delicate and mild flesh of the fish pairs well with bold flavors like lemon and capers. For this recipe, I use the vibrant flavors of ginger, chilli, and lime to complement the gentle sole flesh.
You can use either butter or ghee as the base for the sauce, which balances the robust ingredients and imparts a rich flavor.
What To Serve With Lemon Sole
This lemon sole recipe draws inspiration from Asian cuisine, incorporating ingredients like ginger and fish sauce. It pairs well with side dishes such as rice, noodles, stir-fried vegetables, or a fresh, herbaceous salad.
It also complements cooked quinoa, cauliflower rice, or sweet potatoes. I have included ingredients and instructions for an Asian-inspired slaw salad that I served with this fish.
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Looking for a simple and delicious lemon sole recipe? Look no further than this baked sole with ginger, chili, and lime-infused butter sauce. With just a few simple ingredients, you can transform this flaky white fish into a flavor-packed meal perfect for any occasion.
Preheat the oven to 200ºC / 400ºF.
Make a long slit in the middle of the fish and cut inside the flesh, peeling it away from the bone to create a little pocket on each side. See Cooking With Lemon Sole notes above.
Grate about half a teaspoon worth of lemon zest and cut 2-3 thin slices to insert inside the fish.
Sprinkle the sole with a little sea salt on each side. Stuff the ginger and lime slices inside the flesh pockets on one side of the fish and place it on an oven tray lined with lightly greased baking paper (you can use a little butter/ghee or olive oil).
Place the fish in the oven and cook for 13-15 minutes, depending on the size of the fish.
In the meantime, prepare the butter sauce by cooking ginger and chili in butter until golden brown. Add lime zest, lime juice, and fish sauce, then remove from heat.
Make the Asian slaw by combining all dressing ingredients and tossing them through the salad.
Once the sole is cooked, pour over the butter sauce with ginger and chilies. Garnish with diced green onions and a sprinkle of sea salt. Serve with the Asian slaw or your favorite vegetables.
Calories: 398kcal | Carbohydrates: 16g | Protein: 18g | Fat: 30g | Saturated Fat: 10g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Trans Fat: 0.5g | Cholesterol: 88mg | Sodium: 1167mg | Potassium: 472mg | Fiber: 3g | Sugar: 13g | Vitamin A: 4728IU | Vitamin C: 29mg | Calcium:
