Baked Lemon Sole


Seafood has always been my go to option for a quick, delicious, and healthy meal.  Even before surgery I’d always have frozen shrimp in my freezer for mid-week dinners or even quick dinner party appetizers.  However, since surgery my husband and I have really tried to experiment more with the types of seafood we cook on a regular basis and our preparation methods.  Don’t get me wrong, there is nothing wrong with a shrimp cocktail, but my recipe for baked lemon sole is not only a great week night option, it is also beautiful enough to serve to friends!  Moreover, lemon sole is only 86 calories for a 100g portion – which roughly converts to 3.5 ounces – so it is a great healthy option!

* Note: Lemon sole is actually a type of fish, not just a description of the flavors.  You can absolutely sub in regular sole for this recipe if your local fish market doesn’t have lemon sole on hand.  Other great fish options for this recipe would be tilapia and flounder – really any other white flakey fish.  But, both my husband and I agree that the flavor and texture of the lemon sole is our favorite.



  • 1 to 1 1/2 lbs of lemon sole
  • 1 zucchini, spiral cut
  • 1 tomato, sliced
  • 2 lemons, 1 sliced and one cut into wedges
  • Italian seasoning
  • Salt to taste
  • Olive oil cooking spray
  • Red pepper flakes, optional if you like some heat

Start by lining your cooking tray with tin foil for easy clean up and preheating your oven to 400 degrees.  Then, spray the foil with cooking spray to make sure that nothing sticks.  Make a line of tomato slices down the middle of the tray, which will not only act as a bed for the fish but they also turn into almost a sauce during the cooking process.  I season the tomato with salt, Italian seasoning, and red pepper flakes.  Next, I place two bunches of the zucchini spirals on either side of the tomato in an even layer.  If you don’t have a spiral vegetable cutter, you can just slice the zucchini into 1/4 inch slices, but I love the way the spirals replace noodles or rice in this dish.  I spritz the zucchini with the cooking spray and similarly season it with salt, Italian seasoning, and red pepper flakes.  Then, I place the fish on top of the tomato line and season it with just a little bit of salt and Italian seasoning – no red pepper flakes on this step.  Finally, I layer sliced lemon on top and squeeze juice from 1/2 of a lemon on top of the entire thing, zucchini and all.  Bake for 15 – 20 minutes until the fish flakes easily with a fork.  Please note that cooking time will depend on the size and thickness of your filet.  Serve with a lemon wedge.

Empty sole

I wish I took a picture of the fish and vegetables when it came out of the oven, but I was honestly just too excited to eat!  Here is a picture of my empty plate though!

I hope you enjoy!

xoxo – SavvySleever

This entry was posted in Food.

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