Low Cal Sole

Elevate your weeknight dinner with this light and flavorful Low Cal Sole recipe, a perfect choice for health-conscious seafood lovers. This dish pairs tender sole fillets with a zesty marinade of lemon juice, garlic, and a hint of smoky paprika, all baked to perfection in just 12 minutes. The addition of lemon zest and fresh parsley brings a refreshing burst of citrus and color to every bite, while the oven-baked method keeps it low in calories yet rich in flavor. Ideal for quick meal prep, this recipe is ready in under 25 minutes and pairs beautifully with steamed vegetables or a crisp salad for a wholesome, guilt-free meal. Experience the perfect balance of health and taste with this easy-to-make, oven-baked sole recipe!

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:12 mins

Total Time:22 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 2 tablespoons lemon juice
• 1 tablespoon extra virgin olive oil
• 2 cloves garlic
• 1 teaspoon dried parsley
• 0.5 teaspoon smoked paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 teaspoon lemon zest
• 2 tablespoons fresh parsley (for garnish)

Directions

Step 1

Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or lightly oil it to prevent sticking.

Step 2

Rinse the sole fillets under cold water and pat them dry with paper towels. Lay them flat on the prepared baking sheet.

Step 3

In a small bowl, mix together the lemon juice, olive oil, minced garlic (finely chopped), dried parsley, smoked paprika, salt, and black pepper to create a flavorful marinade.

Step 4

Brush the marinade evenly over the sole fillets, ensuring the surface of each piece is well-coated.

Step 5

Sprinkle lemon zest evenly over the fillets for a bright citrus flavor.

Step 6

Transfer the baking sheet to the preheated oven and bake for 10-12 minutes, or until the fish is opaque and flakes easily with a fork.

Step 7

Once cooked, remove the fillets from the oven and let them rest briefly.

Step 8

Garnish with freshly chopped parsley and serve immediately with your choice of steamed vegetables or a side of leafy greens for a balanced, low-calorie meal.

Nutrition Facts

Serving size	(461.2g)

Amount per serving	% Daily Value*
Calories	424.5

Total Fat 20.3g	0%
Saturated Fat 3.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 180mg	0%
Sodium 1424.5mg	0%
Total Carbohydrate 5.9g	0%
Dietary Fiber 1.4g	0%
Total Sugars 1.0g
Protein 57.0g	0%

Vitamin D 400IU	0%
Calcium 117.8mg	0%
Iron 2.2mg	0%
Potassium 1317.5mg	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: 42.1%

Protein: 52.5%

Carbs: 5.4%