Sole Fillet Bake with Cheese

Elevate your seafood game with this indulgent Sole Fillet Bake with Cheese—a comforting dish that's as elegant as it is easy to prepare. Featuring tender, flaky sole fillets layered in a creamy, velvety cheese sauce made with a blend of Parmesan and cheddar, this recipe is topped with golden, buttery breadcrumbs for an irresistible crunch. Enhanced with a splash of zesty lemon and seasoned to perfection, this baked fish dish is great for quick weeknight dinners or special occasions alike. With just 15 minutes of prep time and flexible serving suggestions, like pairing it with steamed vegetables or a crisp green salad, this oven-baked sole creation is a true crowd-pleaser. Perfect for seafood enthusiasts looking for a cheesy twist, this dish promises flavor and simplicity in every bite!

Nutriscore Rating: 66/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 2 tablespoons lemon juice
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 2 tablespoons butter
• 2 tablespoons all-purpose flour
• 1 cup milk
• 0.5 cup Parmesan cheese, grated
• 0.5 cup cheddar cheese, shredded
• 0.25 cup breadcrumbs
• 1 tablespoon parsley, chopped (optional garnish)
• 0 unit cooking spray

Directions

Step 1

Preheat your oven to 375°F (190°C). Lightly grease a baking dish with cooking spray or a bit of butter.

Step 2

Pat the sole fillets dry with a paper towel, then season both sides with lemon juice, salt, and black pepper.

Step 3

Arrange the seasoned fillets in a single layer in the prepared baking dish.

Step 4

Melt the butter in a medium saucepan over medium heat. Once melted, whisk in the flour to make a roux. Cook for 1-2 minutes, stirring constantly.

Step 5

Gradually add the milk to the roux, whisking constantly until the mixture is smooth and begins to thicken (about 3-4 minutes).

Step 6

Stir in the Parmesan and cheddar cheeses until they are fully melted and the sauce is creamy. Remove from heat.

Step 7

Pour the cheese sauce evenly over the sole fillets, ensuring each piece is fully coated.

Step 8

Sprinkle the breadcrumbs over the top of the dish to add a crispy golden layer upon baking.

Step 9

Bake in the preheated oven for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork, and the top is golden brown.

Step 10

Optional: Sprinkle chopped parsley over the top for a fresh garnish before serving.

Step 11

Serve warm with your favorite side dishes, such as steamed vegetables or a simple green salad.

Nutrition Facts

Serving size	(803.7g)

Amount per serving	% Daily Value*
Calories	1003.2

Total Fat 54.1g	0%
Saturated Fat 29.3g	0%
Polyunsaturated Fat 0.9g
Cholesterol 327.8mg	0%
Sodium 2445.9mg	0%
Total Carbohydrate 48.4g	0%
Dietary Fiber 1.6g	0%
Total Sugars 14.7g
Protein 83.9g	0%

Vitamin D 523.8IU	0%
Calcium 811.1mg	0%
Iron 3.8mg	0%
Potassium 1704.4mg	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: 47.9%

Protein: 33.0%

Carbs: 19.1%