Fillet of Sole

Fillet of sole is my go-to comfort food for special occasions, it’s just incredibly delicious, the cheddar, paprika, shallots, garlic, and dill are such a mouthwatering combo. I would make this sauce and put it on anything including steamed veggies!

I love to serve this beautiful fish dish with some roasted asparagus and rice or a nice big salad. It’s also super easy to adapt this recipe using chicken in case you have any non-fish eaters in your house. If you want to sub in chicken breasts just filet them, pound flat and use exactly as you would the sole. You will have to increase the bake time as the chicken is denser (see my tips on that below).

And if you love fish as much as I do check out my Sauteed Scallops, Blackened Salmon, or Shrimp Alfredo recipes for more delicious dinner ideas!

What you need to make this recipe

Sole fillets – Sole is delicate and delicious, I used 6 fillets for this recipe and bought them pre-filleted, make sure to ask your fishmonger to fillet them for you.

Spinach – I used frozen spinach because it’s so much more convenient to keep it stored in the freezer, if you use fresh you’ll need about 3x the volume and will need to wilt it first. If you’ve got extra spinach then try my creamy chicken Florentine recipe.

Cheddar – White or red cheddar will work well just make sure to grate it yourself as pre-grated cheddar is coated in cornstarch and can mess with the texture of the sauce.

Dill – Fresh dill is best for this recipe but if you can’t find it you can either use dried or opt for fresh parsley.

Chicken stock – You can use chicken or veg stock for this I don’t recommend using fish stock because the sole is so light and delicate in flavor fish stock will overpower it. Also, make sure to go with low-sodium stock.

How to make Fillet of Sole

1. Chop the dill, onion, shallot, and garlic and add to a hot pan with some butter.

2. Saute until softened and transparent but not browned, set aside.

3. Next, make a roux by melting butter in a saucepan and adding flour.

4. Mix to a paste and cook for 1-2 minutes.

5. Next, add the rest of the sauce ingredients and stir.

6. Continue to cook the sauce until thickened.

7. Add the thawed and drained spinach to a bowl with some of the sauce.

8. Stir until well combined.

9. Add a few tablespoons of spinach mixture to the top of one fillet of sole.

10. Roll the fillet so it’s wrapped right around the spinach.

11. Repeat with the rest of the fish and spinach mixture.

12. Add the rolled-up fillet of sole to a prepared casserole dish and top with the remaining sauce. Bake in the oven until cooked through and vibrant in color.

Tips and ideas for making this recipe

• You can use white or red cheddar for this recipe although red cheddar will give a more vibrant color to the sauce once cooked.
• The dill can be replaced with parsley if you prefer.
• See my suggestions below on fish substitutes if you can’t get sole.
• Make sure to really squeeze out any excess water from the spinach before cooking.
• If using fresh spinach you’ll likely need 3x the amount and you’ll need to saute it beforehand.
• Let the fish rest for 5 minutes before serving.
• You can substitute the fish with chicken breast. Pound out a thin chicken breast and bake for about 20-25 min at 350 degrees F.

Frequently Asked Questions

What kind of fish is fillet of sole?

There are several varieties of flat fish marketed as sole so it depends on where you live but generally speaking, Dover Sole is the most sought after and commonly available. Dover sole or Solea Solea lives on the sandy bottom of the seabed in the Eastern Atlantic.

Can I use another fish instead?

If sole isn’t available, you can substitute another delicate, mild-tasting white fish, like halibut, cod, red snapper, or even tilapia in a pinch.

What does sole taste like?

Sole has a very milky, buttery almost sweet taste making it amazingly adaptable to any number of preparations and sauces. It’s sold in thin fillets and cooks quite quickly.

Does it need filleted?

You’ll very rarely buy sole unfilleted but make sure to ask your fishmonger to fillet it for you so you don’t have to.

What can I serve this with?

I love to serve this dish with some freshly cooked asparagus and lemon wedges but any veggies will work well. A nice fresh salad and some rice would also be a delicious side option.

If you’ve tried this Fillet of Sole recipe then don’t forget to leave a rating and let me know how you got on in the comments below, I love hearing from you!