Ingredients:

  • 1.5 lbs fresh sole fillets (Dover, Petrale, or Lemon Sole)
  • 3 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 tsp lemon zest, microplaned
  • 2 cloves garlic, minced into a paste
  • 1 tbsp fresh parsley, finely chopped
  • 1 tsp fresh thyme or dill
  • 0.5 tsp sea salt
  • 0.25 tsp cracked black pepper
  • 0.25 cup almond flour (for optional healthy crunch)

Instructions:

  1. Preheat your oven to 200°C (400°F) and line a large rimmed baking sheet with parchment paper.
  2. Use paper towels to pat each sole fillet bone-dry. This prevents the fish from steaming and ensures a better texture.
  3. In a small mixing bowl, whisk together the extra virgin olive oil, lemon juice, lemon zest, minced garlic, parsley, thyme, sea salt, and black pepper until a thickened emulsion forms.
  4. Lay the sole fillets on the prepared baking sheet in a single layer without overlapping. Brush the emulsion generously over the surface of each fillet.
  5. If using the optional crunch, sprinkle the almond flour evenly over the top of the coated fillets.
  6. Bake for 10 to 12 minutes. Remove the fish from the oven once the internal temperature reaches 145°F (63°C) to allow for carry-over cooking, ensuring a tender finish.