Lemon Sole with Avocado and Lime


Makes 2 servings. 

This is a flavorful, attractive and nutritious dish which I like to serve with broccoli rice. Grey sole lends itself to this dish as well.


  • 1 tablespoon unsalted butter, melted

  • ¼ of a small avocado

  • 1 garlic clove

  • Kosher salt

  • Zest of 1 lime

  • 2 tablespoons lime juice

  • 1/3 cup loosely packed flat leaf parsley, coarsely chopped

  • 1/3 cup cilantro leaves

  • 2 skinless lemon sole fillets, about 6 ounces each

  • Freshly ground black pepper


  1. Preheat the oven to 500F.

  2. Grease a ceramic, glass or an enameled lined ovenproof dish with some of the melted butter.  

  3. Place the rest of the butter in a small dish, add the avocado and mash to a paste. Finely chop the garlic, sprinkle with ¼ teaspoon of salt and mash to a paste. Add to the avocado along with lime zest, lime juice, parsley and cilantro. Season to taste with salt and pepper. 

  4. Pat dry the fillets with paper towel, place on a piece of wax paper and season on both sides with salt and pepper . 

  5. Spread the avocado puree on the darker side of the fillet. Tuck the thinner end under towards the center, so it covers about half of the fillet; fold the other end on top to form a neat three layered “packet.”

  6. Place the packets in the dish with the folded side on the bottom and cover the dish with heavy foil (the entire dish can be prepared several hours in advance up to this point and refrigerated). Before baking, bring to room temperature.  

  7. Bake in the oven for 13 minutes, or until the inside of the fish has turned opaque (the fish will continue cooking when it is outside of the oven). 

  8. To serve, spoon some of the accumulated juices over each fillet.