Baked Sole with Garlic and Parsley


Baked Sole with Garlic and Parsley is a classic and delicious dish that is sure to please any seafood lover. This dish is easy to prepare and can be served as a main course or as a side dish. It is a great way to enjoy the wonderful flavor of sole fillets and the aroma of garlic and parsley. The combination of these ingredients creates a unique flavor that is sure to tantalize your taste buds. The dish is also a healthy option, packed with protein and other essential nutrients. 

Ease of preparation

Baked Sole with Garlic and Parsley is a relatively simple dish to prepare. All you need to do is combine the ingredients, season the fillets, and bake them in the oven. The entire process takes about 25 minutes from start to finish, making this a great option for a quick and easy dinner. 

Nutritional information

One serving of Baked Sole with Garlic and Parsley provides around 200 calories and 12 grams of protein. It also contains a good amount of healthy fats, vitamins, and minerals. 


– 4 sole fillets

– 2 tablespoons of butter

– 4 cloves of garlic, minced

– 2 tablespoons of fresh parsley, chopped

– Salt and pepper, to taste

– 2 tablespoons of lemon juice

– 2 tablespoons of olive oil

– 2 tablespoons of white wine

– 2 tablespoons of breadcrumbs

– 2 tablespoons of grated Parmesan cheese (optional)

Preparation method

Begin by preheating the oven to 375 degrees Fahrenheit. Grease a baking dish with butter and place the sole fillets in the dish. Season the fillets with salt and pepper, then top with the minced garlic, parsley, and lemon juice. Drizzle the olive oil and white wine over the fillets, then top with the breadcrumbs and Parmesan cheese (if using). Bake in the preheated oven for 20-25 minutes, or until the fish is cooked through and the breadcrumbs are golden brown. 

Cooking tips

For best results, use fresh sole fillets and make sure to season them generously with salt and pepper. If you prefer a crispier top, add more breadcrumbs or Parmesan cheese. If you prefer a milder flavor, reduce the amount of garlic or omit it altogether. 


This dish is full of flavor, with the sole fillets being deliciously tender and flaky. The garlic and parsley add a wonderful aroma and flavor to the dish, while the lemon juice and white wine provide a bright and refreshing contrast. The Parmesan cheese adds a subtle nutty flavor and a nice crunchy texture. 

Best dishes paired with

Baked Sole with Garlic and Parsley is a great dish to serve on its own or with a side of steamed vegetables or a salad. It also pairs well with mashed potatoes, rice, or a light pasta dish. 

Origin of dish and history

The origin of this dish is not known, but it is likely to have been inspired by the classic French dish Sole Meunière. This dish has been popular for centuries and is still enjoyed today. 

Popular alternatives

If you don’t have sole fillets on hand, you can also make this dish with other types of white fish such as cod, haddock, or halibut. You can also substitute the parsley with other herbs such as dill, thyme, or basil. For a different flavor, you can also add capers or olives to the dish.

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