Wine Baked Sole Over Onions

Delicate, flaky sole fillets are gently baked in a luxurious bath of dry white wine and nestled over a bed of golden caramelized onions in this elegant "Wine Baked Sole Over Onions" recipe. Infused with the subtle aromas of garlic and fresh parsley, and brightened with a squeeze of zesty lemon, this dish is a harmonious blend of fresh, simple ingredients and refined flavors. Perfect for a weeknight dinner or a sophisticated gathering, this oven-baked fish recipe comes together in just 45 minutes and pairs beautifully with sides like jasmine rice or crisp roasted vegetables. With its light, aromatic profile and ease of preparation, this dish is a surefire way to impress while keeping it stress-free. Ideal for seafood lovers and packed with wholesome goodness, it’s the perfect choice for a healthy yet indulgent meal.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces Sole fillets
• 2 large Yellow onion
• 2 tablespoons Olive oil
• 1 tablespoon Butter
• 1 cup Dry white wine
• 2 cloves Garlic cloves
• 1 large Lemon
• 2 tablespoons Fresh parsley
• 1 teaspoon Salt
• 1 teaspoon Black pepper

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Peel and thinly slice the onions. Mince the garlic cloves and chop the parsley. Set them aside for later use.

Step 3

In a large skillet, heat olive oil and butter over medium heat. Add the sliced onions and cook, stirring frequently, for 10-12 minutes until they soften and caramelize slightly.

Step 4

Add the minced garlic to the skillet with the onions and cook for another 1 minute, stirring constantly to avoid burning.

Step 5

Spread the caramelized onion and garlic mixture evenly over the bottom of a baking dish.

Step 6

Lay the sole fillets on top of the onion mixture, ensuring they are arranged in a single layer.

Step 7

Season the fillets with salt, black pepper, and the juice of half the lemon.

Step 8

Pour the dry white wine evenly over the fish and onions in the baking dish.

Step 9

Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.

Step 10

After 20 minutes, remove the foil and bake for an additional 5-7 minutes to lightly brown the top of the fish.

Step 11

Remove the baking dish from the oven and garnish the fish with freshly chopped parsley and thin slices of the remaining lemon.

Step 12

Serve the wine baked sole hot over the caramelized onions with your choice of side dishes such as rice, roasted vegetables, or a fresh green salad.

Nutrition Facts

Serving size	(1070.5g)

Amount per serving	% Daily Value*
Calories	985.0

Total Fat 46.1g	0%
Saturated Fat 12.1g	0%
Polyunsaturated Fat 3.1g
Cholesterol 212.9mg	0%
Sodium 2703.8mg	0%
Total Carbohydrate 44.8g	0%
Dietary Fiber 8.1g	0%
Total Sugars 16.9g
Protein 61.2g	0%

Vitamin D 402.2IU	0%
Calcium 209.0mg	0%
Iron 3.9mg	0%
Potassium 2019.3mg	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: 49.5%

Protein: 29.2%

Carbs: 21.4%