Mediterranean Baked Sole Fillet

Ingredients

• Olive oil

  Salad or cooking

  ½ cup or 108g

• Lemon juice

  Raw

  1 lemon yields or 47g

• Butter

  Unsalted

  3 tbsp or 43g

• Shallots

  Raw

  2 shallot (medium) or 85g

• Garlic

  Raw

  3 clove or 9g

• Capers

  Canned

  2 tbsp, drained or 18g

• Salt

  Table

  1 tsp or 6g

• Pepper

  Spices, black

  ¾ tsp or 2g

• Cumin

  Spices, cumin seed

  1 tsp, ground or 3g

• Garlic powder

  Spices

  1 tsp or 3g

• Flatfish

  Fish, (flounder and sole species), raw

  24 oz or 680g

• Scallions

  Spring onions or scallions (includes tops and bulb), raw

  6 medium or 90g

• Dill

  Fresh

  ¾ cup sprigs or 7g

Directions

1. Preheat the oven to 375°F. Thinly slice the shallots and garlic. Halve the scallions lengthwise.
2. In a small bowl, whisk together the lemon juice, olive oil, and melted butter with a dash of salt. Stir in the shallots, garlic, and capers.
3. In another bowl, mix together the salt, pepper, cumin, and garlic powder. Season the fish fillets on both sides.
4. Place the fish fillets on a lightly-oiled large baking pan or dish. Pour the buttery lemon mixture over the fillets. Arrange the scallion halves on top.
5. Bake for 10-15 minutes, being careful to avoid overcooking.
6. Remove the fish fillets from the oven and garnish with the chopped fresh dill.

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• Fillet of Sole with Leek Sauce
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• Mediterranean Baked White Fish
• Baked Flounder Fillets in Lemon-Soy Vinaigrette
• Mediterranean Pasta