Lemon Sole

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.

Baked Lemon Sole

Makes 2 servings.  

I like the combination of this light fish paired with a touch of spice.  The filling can be made any time and the fish can be assembled and refrigerated at any time as well, just be sure to bring it back to room temperature before cooking. A mini food processor is helpful to chop such small amounts of vegetables.


2 skinless lemon sole fillets, about 6 ounces each


  • 2 tablespoons extra-virgin olive oil, plus 1 teaspoon for greasing the pan
  • 1 garlic clove, cut into small pieces
  • 1 small jalapeno pepper seeded, cut into small pieces (See Note)
  • 2 scallions including green parts, cut into small pieces
  • ½ cup loosely packed cilantro leaves, plus some for garnish
  • 2 tablespoons lime juice
  • ¼ teaspoon kosher salt
  • Freshly ground black pepper


  1. Preheat oven to 500F. 
  2. Grease an ovenproof dish.
  3. Place all the filling ingredients into a mini food processor and pulse to a medium fine consistency. 
  4. Pat the fillets dry with paper towels and place them on a piece of wax paper. Salt and pepper each side lightly.
  5. Spread the filling with a rubber spatula on the darker side of the fillet (where the skin was).
  6. Fold the thin part of the fillet to the center, and then fold the other side to form a rectangular package.
  7. Place the packages, folded side down in the dish.
  8. Cover the dish tightly with heavy foil. Bake for 13-15minutes, or until the fish has just turned opaque (the fish will continue cooking when it is out of the oven).   

 Serve garnished with cilantro leaves and the accumulated juices. 


When seeding jalapeno peppers, I advise wearing thin plastic gloves to avoid irritating your eyes or your skin.