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Baked Sole



4 sole fillets

1 Tbsp freshly squeezed lemon juice

3 Tbsp mayonnaise

1 tsp kosher salt

½ tsp garlic powder

⅛ tsp freshly ground black pepper

Sole, like most fish, is a fabulous way to enjoy a lean protein.


  1. Preheat oven to 350°.
  2. Rinse sole and pat dry. Place fish in a parchment-paper–lined 9×13-inch baking pan.
  3. Pour lemon juice over fish.
  4. In a small bowl, combine mayonnaise and spices and smear on both sides of fish.
  5. Bake, covered, in center of preheated oven for 15 to 20 minutes or until fish is softened and flakes easily with a fork.

When purchasing fresh fish (for example, salmon, sole, tilapia, or halibut), always look for flesh that is moist and translucent. Regardless of whether you are buying fillets or a whole fish, it should have a sweet, fresh scent and never smell “fishy.” Depending on whether or not you’re going to use it right away, inquire as to whether the fish has been previously frozen. If it has already been thawed, then you know you should use it right away. Always cook fish within a day or two of purchase.