Broiled Sole with Mustard Sauce

Elevate your weeknight dinner game with this Broiled Sole with Mustard Sauce—a quick, flavorful, and nutritious seafood recipe that’s ready in just 20 minutes! Delicate sole fillets are brushed with a zesty blend of Dijon and whole-grain mustard, honey, garlic, and a hint of paprika, then perfectly broiled to golden perfection. The result? Tender, flaky fish with a light, tangy glaze that’s enhanced by the freshness of chopped parsley. This easy-to-make dish is low in calories yet packed with bold flavors, making it a perfect choice for a healthy weeknight meal. Pair it with steamed vegetables, fluffy rice, or a crisp green salad for a restaurant-quality dining experience at home. Ideal for seafood lovers, this recipe is sure to impress while keeping your prep time minimal!

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 teaspoons Dijon mustard
• 1 teaspoon whole-grain mustard
• 1 teaspoon honey
• 1 clove garlic, minced
• 0.5 teaspoon paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Preheat the broiler in your oven and position the oven rack about 6 inches from the heat source. Line a baking sheet with aluminum foil and lightly grease it with olive oil.

Step 2

Pat the sole fillets dry with paper towels to remove excess moisture. Lay them flat on the prepared baking sheet.

Step 3

In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, whole-grain mustard, honey, minced garlic, paprika, salt, and black pepper until smooth.

Step 4

Brush the mustard mixture evenly over the top of each sole fillet, ensuring the surface is well-coated.

Step 5

Place the baking sheet under the broiler. Broil the fish for 6-8 minutes, or until the fillets become opaque and flake easily with a fork. The edges should be lightly golden but not overcooked.

Step 6

Carefully remove the baking sheet from the oven. Let the fillets rest for a minute or two to seal in the juices.

Step 7

Transfer the broiled sole fillets to serving plates. Sprinkle with freshly chopped parsley for a pop of color and added freshness.

Step 8

Serve immediately with your choice of side dishes, such as steamed vegetables, rice, or a crisp green salad.

Nutrition Facts

Serving size	(495.3g)

Amount per serving	% Daily Value*
Calories	594.7

Total Fat 36.5g	0%
Saturated Fat 5.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 180mg	0%
Sodium 1711.9mg	0%
Total Carbohydrate 10.6g	0%
Dietary Fiber 1.2g	0%
Total Sugars 6.9g
Protein 57.0g	0%

Vitamin D 400IU	0%
Calcium 112.4mg	0%
Iron 2.5mg	0%
Potassium 1355.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 54.9%

Protein: 38.1%

Carbs: 7.1%