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1 serving
Meal Type:
Main Dishes
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Lemon Dill Sole

A simple sole recipe that's very healthy to eat.



  1. Preheat oven to 450 °F (320 °C).
  2. Cover a metal plate in tin foil (makes clean up easy).
  3. Place the fillet of sole (frozen or thawed) on the plate.
  4. Drown the fish in real lemon juice - be generous.
  5. Generously sprinkle dill weed on the fish.
  6. When the oven reaches 450 °F start cooking, and leave it in until done. If the sole was thawed it takes about 6 minutes, frozen takes about 17 minutes.
  7. Note: Sole fillets are not typically too big, so you might want two if you're really hungry.
42 members have added this recipe to their cookbook.

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Can I Have These Foods

on You: On a Diet :
Food Group Avg Member Opinion 
Finfish and Shellfish Products
Fruit Juice
Spices and Herbs
food groups ordered by calorie contribution to recipe.

Substitute the lemon juice.
Goes really weel with Zesty Cauliflower. Same oven temp and same cooking time!
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Nutrition summary:

There are 207 calories in 1 serving of Lemon Dill Sole.
Calorie break-down: 11% fat, 31% carbs, 58% protein.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories from Fat 25
Calories 207
% Daily Values*
Total Fat 2.79g 4%
  Saturated Fat 0.561g 3%
  Polyunsaturated Fat 0.743g  
  Monounsaturated Fat 0.407g  
Cholesterol 78mg 26%
Sodium 189mg 8%
Potassium 940mg  
Total Carbohydrate 17.54g 6%
  Dietary Fiber 1.4g 6%
  Sugars 5.86g  
Protein 32.31g  
Vitamin A 6% Vitamin C 109%
Calcium 12% Iron 13%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
of RDI*
(207 calories)
10% of RDI
Calorie Breakdown:
Carbohydrate (31%)
Fat (11%)
Protein (58%)
* Based on a RDI of 2000 calories

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5 other members have added this recipe to their cookbook for You: On a Diet.