Baked Sole With Mango

Sole fillets on a countertop spread open
Bruce McIntosh / Getty Images
  • 30 mins
  • Prep: 20 mins,
  • Cook: 10 mins
  • Yield: 1-1/2 lbs. Fillets (4 Servings)
Ratings (8)

This recipe for baked sole with mango can be made with other fruits that are both sweet and tart. Consider using apricots, peaches, or nectarines if you can't find ripe mangoes.

What You'll Need

  • 1 tbsp. soy sauce
  • 1 clove garlic (minced)
  • 1-1/2 lbs. sole fillets
  • 1 cup chopped mango, peaches, or nectarines
  • 1 tsp. grated ginger root
  • 2 tbsp. lemon juice
  • 1 tsp. sugar
  • 1/4 tsp. salt
  • dash white pepper

How to Make It

  1. Preheat oven to 375 F. Place fillets in a single layer in glass baking dish. Mix soy sauce with garlic and spread over fish.
  2. Cover and let stand at room temperature for 30 minutes to marinate.
  3. Combine mango, ginger, lemon juice, and salt and pepper. Spread this mixture evenly over the fish and bake for 10 to 12 minutes, or until fish flakes easily when tested with a fork.
Nutritional Guidelines (per serving)
Calories 297
Total Fat 22 g
Saturated Fat 7 g
Unsaturated Fat 10 g
Cholesterol 57 mg
Sodium 937 mg
Carbohydrates 13 g
Dietary Fiber 1 g
Protein 14 g
(The nutrition information on our recipes is calculated using an ingredient database and should be considered an estimate. Individual results may vary.)