How to Cook Sole Fish Perfectly Every Time

Simple Baked Sole fillet, Spiced Mediterranean-style and baked in a buttery lime sauce. Green onions, dill, and capers are welcomed additions here!.

If you’re trying to eat more fish and have started eating like the Mediterraneans, this very simple baked fish recipe might be just what you need. It only takes 15 minutes to prepare, and the sole fillet cooks very quickly—another 10 to 15 minutes at most!

The other day, Dover sole fillet was on sale at my favorite grocery store’s fish counter. But you could use any other fish fillet, like flounder, which comes in thin fillets like Dover sole. Depending on the thickness of the fish you choose, you may need to make small changes to the spices and cooking time.

Sole is a delicious, flaky white fish that can be prepared in many different ways. With its mild flavor and meaty texture, sole makes an excellent addition to a healthy diet. But sole can also be tricky to cook properly since it’s extremely lean and dries out easily. Follow this guide to learn the best techniques for cooking sole fillets to tender, moist perfection.

Choosing Your Sole

There are a few varieties of sole commonly found in supermarkets. The most popular are

Dover Sole – Considered the finest sole variety. Dover sole has a sweeter, more delicate flavor than other sole It’s more expensive but worth splurging on for special occasions.
Petrale Sole – Similar mild taste to Dover sole. Petrale fillets are thinner but also meatier. Great for pan-frying.
Rock Sole – Rock sole is more affordable and readily available. It has a thicker texture and flakier flesh than Dover or Petrale sole. Good for baking and broiling.

No matter what type you choose, look for sole fillets that are translucent and bright white, with no browning or drying around the edges. Sole has an extremely short shelf life so try to buy it the same day you plan to cook it.

Prepping and Handling Sole Fillets

Sole is very delicate and can fall apart easily when handled. Here are some tips for prepping sole without tearing the flesh:

Pat the fillets completely dry with paper towels Any excess moisture will cause them to steam instead of browning
Season the fillets right before cooking, not in advance. Salt will draw out moisture and break down the tender flesh.
Don’t crowd the pan. Cook sole in a single layer with plenty of space around each fillet to allow it to cook evenly.
Use a thin, wide spatula to gently flip the fillets. Pancake turners can compress the delicate fish.
Resist the urge to poke and prod the fillets while they cook. Sole needs minimum handling to stay intact.

Cooking Methods for Sole

Follow these techniques for foolproof, flavorful sole every time.

Pan-Seared

Pan searing is ideal for thinner sole fillets like petrale and Dover. It gives the best crunchy exterior while keeping the inside moist.

Pat fillets very dry and season just before adding to the hot pan.
Use a nonstick or well-seasoned cast iron skillet with just a thin film of high heat oil like avocado or grapeseed.
Sear on high heat for 1-2 minutes per side. Resist the urge to move the fillets once they’re in the pan.
Baste the tops of the fillets with butter or oil after flipping to prevent drying out.

Baked

Baking is perfect for thicker rock sole fillets. It gently cooks the fish through without overdrying.

Brush fillets very lightly with oil or melted butter and season.
Bake at 400??F on a lightly greased sheet pan for 12-15 minutes.
Tent foil loosely over the pan for the last 5 minutes to keep fillets from drying out.

Broiled

Broiling gives sole fillets a nice char while cooking them quickly. It works for any thickness of fillet.

Place fish on a lightly oiled broiler pan and season.
Broil 3-4 inches from heat for 3-5 minutes per side depending on thickness.
Watch closely to avoid overcooking. Charred spots are ok but blackening means it’s overdone.

Poached

Poaching is the gentlest cooking method for delicate sole. It keeps the fillets intact beautifully.

Season sole fillets and add to a skillet with 1/2 inch of water or broth.
Poach at a bare simmer, turning once, until just opaque in center, about 5 minutes.
The fillets should gently cook through without boiling rapidly.

Grilled

Grilling sole requires some finesse but gives the best flavor when you get it right.

Use a perforated grilling sheet to keep fragile fillets from falling through grill grates.
Grill over direct medium heat for 3-4 minutes per side.
Resist the urge to flip the fish constantly. Let it char slightly before turning.
Brush with oil or butter during the last minute of cooking to prevent dryness.

Cooking Times for Sole

Since sole is so lean and delicate, following proper cook times is crucial. Overcooking even by a minute can make the fish go from tender and flaky to dry and rubbery.

1/4 to 1/2 inch thick fillets: 3-5 minutes total
3/4 inch thick fillets: 6-8 minutes total
Whole fish: 8-10 minutes total

The best way to test doneness for any sole preparation is to insert a thin knife into the thickest part of the fish. It should slide through smoothly without resistance when it’s perfectly cooked.

For added insurance against overcooking, always take sole off the heat when it’s just barely opaque in the center. It will finish cooking from residual heat.

Top Flavor Pairings for Sole

Sole has a wonderfully mild flavor that pairs well with a variety of ingredients. Consider cooking it with:

Lemon – Brightens up the mildness of sole. Use lemon juice, zest or sliced lemons.
Butter – Enriches the lean fillets and prevents dryness. Compound butters are especially delicious.
Herbs – Delicate herbs like dill, chives, parsley and tarragon complement sole’s flavor.
Capers – Briny capers provide the perfect contrasting saltiness.
Wine or broth – White wine or vegetable broth keep sole moist when poaching or baking.
Crispy breadcrumbs – For texture contrast. Panko crumbs are ideal for coating sole fillets.

With its mild taste and feather-light texture, sole may seem bland and tricky to cook at first. But master these simple techniques and flavor pairings and you’ll come to appreciate sole as a delicious, elegant fish. Properly prepared, a flawlessly cooked sole fillet is a thing of beauty.

how do you cook sole fish

Baked Sole Fillet, The Mediterranean Way

(print-friend recipe to follow):

Preheat your oven to 375 degrees F.

Whisk lime juice, olive oil, melted butter, and a pinch of salt together in a small bowl. Stir in shallots, garlic and capers.

Mix spices together in a another small bowl. Spice fish fillets on both sides.

Place fish on a lightly-oiled large baking pan or dish. Cover with the buttery lime mixture you prepared earlier. Arrange green onion halves and lime slices (if you choose) on top of the fish fillets.

Bake in 375 degrees F-heated oven for 10-15 minutes. Do not over cook. Remove from oven and garnish with fresh dill.

Serve next to white rice or roasted Greek potatoes and a simple Mediterranean salad.

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how do you cook sole fish

Watch How to Make this Mediterranean Baked Sole Fillet:

This baked sole fillet recipe will not disappoint. Like I said, its baked in a buttery lime sauce with capers and green onions. I added a generous garnish of fresh dill. Dont skip this part; its worth it!.

Are you too tired or busy to cook? This baked sole fillet recipe is for you. From me with love. Pin this recipe, youll come back to it again and again. Now lets get cooking!.

Easy Sole Fillets – Recipe

How do you cook a fish sole in a pan?

Pan sear the sole. In a large nonstick skillet, heat 2 neutral oil and 1 Tbsp butter over medium-high heat. When the butter has melted, add 2 fish fillets to the pan and cook for 2 minutes per side, or until a light golden brown crust has formed.

How do you cook a sole fillet in a frying pan?

Heat the oil in a non-stick frying pan over medium-high heat. Rub the fish with salt and pepper on both sides. Add the fish to the frying pan, so the fish pieces are not touching. Cook for 1 minute, then carefully flip each sole fillet with a spatula. Cook for another 1 minute. While it’s cooking, squeeze the lemon over the fish.

How do you prepare fish sole fillets before cooking?

Make-ahead: While not ideal due to the delicate nature of the fish, you can prepare the sole fillets in advance by seasoning and dredging them in flour. Store them in the refrigerator for up to 2 hours before cooking. Leftovers are best enjoyed within 24 hours, stored in an airtight container in the refrigerator.

How do you cook frozen sole fish?

Use high-quality, fresh sole fillets for the best results. If using frozen fish, be sure to let it thaw completely in a fridge, then pat dry on all sides with paper towels (or it’ll never sear — too much water!). Use a non-stick skillet or a well-seasoned cast-iron skillet to prevent the fillets from sticking.