Description
This Lemon Garlic Sole recipe features delicate sole fillets broiled to perfection with a zesty lemon-garlic-parsley marinade. It’s a quick, healthy seafood dish with bright flavors and tender, flaky fish perfect for a light meal.
Ingredients
Scale
Fish
- 1 pound of sole fillets
Marinade
- 1 1/2 tablespoons olive oil
- 2 cloves garlic, grated (or minced)
- 2 tablespoons chopped fresh parsley
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground black pepper
Instructions
- Preheat Broiler: Preheat your oven broiler on high to prepare for quick cooking of the delicate fish.
- Prepare Fish: Pat the sole fillets dry using a paper towel to ensure the marinade sticks well and the fillets broil evenly.
- Make Marinade: In a small bowl, combine olive oil, grated garlic, chopped parsley, and fresh lemon juice. Stir thoroughly to blend the flavors.
- Season and Coat Fish: Place the fillets on a parchment-lined baking sheet. Sprinkle sea salt and ground black pepper evenly over the fillets, then brush the olive oil and lemon juice marinade evenly over the top.
- Broil Fish: Broil the fish on high for 3 to 4 minutes, or until the fish is opaque and flakes easily with a fork, reaching an internal temperature of 145°F as measured with an instant-read thermometer.
Notes
- Use fresh lemon juice for the brightest flavor.
- Be careful not to overcook the fish; sole fillets are delicate and cook quickly under the broiler.
- Patting the fish dry before marinating helps the seasoning stick better.
- You can substitute parsley with fresh dill or cilantro for a different flavor profile.
- Serve immediately with a light side salad or steamed vegetables for a complete meal.
