Baked Sole With Mango

Sole fillets on a countertop spread open
Bruce McIntosh / Getty Images
Prep: 20 mins
Cook: 10 mins
Total: 30 mins
Servings: 4 servings
Nutritional Guidelines (per serving)
297 Calories
22g Fat
13g Carbs
14g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
Nutrition Facts
Servings: 4
Amount per serving
Calories 297
% Daily Value*
Total Fat 22g 28%
Saturated Fat 7g 37%
Cholesterol 57mg 19%
Sodium 937mg 41%
Total Carbohydrate 13g 5%
Dietary Fiber 1g 4%
Protein 14g
Calcium 53mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

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.


  • 1 tablespoon soy sauce
  • 1 clove garlic (minced)
  • 1 1/2 pounds sole fillets
  • 1 cup chopped mango, peaches, or nectarines
  • 1 teaspoon grated ginger root
  • 2 tablespoons lemon juice
  • 1 teaspoon sugar
  • 1/4 teaspoon salt
  • Dash white pepper

Steps to Make It

  1. Gather the ingredients.

  2. Preheat oven to 375 F. Place fillets in a single layer in a glass baking dish. Mix soy sauce with garlic and spread over fish.

  3. Cover and let stand at room temperature for 30 minutes to marinate.

  4. 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.

  5. Enjoy.