Baked Sole With Mint and Ginger

By
Molly Watson
Molly Watson
An award-winning food writer and cookbook author, Molly Watson has created more than 1,000 recipes focused on local, seasonal ingredients.
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Updated on 06/18/21
Baked Sole With Mint and Ginger

The Spruce / Molly Watson
Prep: 10 mins
Cook: 15 mins
Total: 25 mins
Servings: 4 servings
Nutrition Facts (per serving)
230 Calories
9g Fat
1g Carbs
35g Protein
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Nutrition Facts
Servings: 4
Amount per serving
Calories 230
% Daily Value*
Total Fat 9g 11%
Saturated Fat 2g 8%
Cholesterol 127mg 42%
Sodium 1089mg 47%
Total Carbohydrate 1g 0%
Dietary Fiber 1g 2%
Total Sugars 0g
Protein 35g
Vitamin C 1mg 5%
Calcium 70mg 5%
Iron 1mg 7%
Potassium 488mg 10%
*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.)

If you are looking to try something new, then use this recipe as an introduction to sole fish. This fish is rather easy to cook and has a delicate flavor. While it can be substituted with other types of white fish, sole is worth a try if you can get your hands on it and many chefs hold this fish in high regard. This baked sole with mint and ginger recipe is an easy, flavorful, moist way to bake sole and other delicate fish fillets. Serve with rice and a simple vegetable side—salad of sliced tomatoes, some chunks of stir-fried squash, a pile of pan-roasted asparagus, etc.—for a healthy delicious dinner.

Ingredients

  • 2 pounds petrale sole fillets, or similar delicate white fish

  • 1 bunch fresh mint

  • 2 (1-inch) pieces ginger, peeled and chopped

  • 1 tablespoon vegetable oil, or canola oil

  • 1/2 teaspoon salt

  • 1/4 teaspoon freshly ground black pepper

Steps to Make It

  1. Preheat oven to 375 F. Rinse the fish and pat it dry. Arrange the fillets on a rimmed baking pan. The fillets can overlap as long as no area gets more than two fillets deep.

  2. Whirl mint, ginger, oil, salt, and pepper in a blender until a smooth paste. You may need to add a tablespoon or two of water to make this happen but do so sparingly.

  3. Rub the mint-ginger paste evenly over the fish. Bake until the fish is opaque and it flakes easily in the center, about 15 minutes.

  4. Serve hot over rice or with some roasted vegetables of choice and enjoy!