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    Home » Recipes » Main Dishes » Fillet of Sole

    Fillet of Sole

    Published: April 6, 2018 · Modified: Jul 10, 2020 by John Kanell

    This post may contain affiliate links. Please read our disclosure policy.

    Light and buttery Fillet of Sole stuffed with creamy spinach and baked in a super delicious cheesy sauce. This dish is super comforting and easy to make. Serve with some roasted asparagus and lemon wedges!

    An overhead shot of baked fillet of sole in a baking dish with a cheese sauce
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    A pinterest graphic of fillet of sole
    A pinterest graphic of fillet of sole
    A pinterest graphic of fillet of sole
    A pinterest graphic of fillet of sole
    A pinterest graphic of 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

    An overhead shot of all the ingredients you need to make fillet of sole

    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

    Two photos showing how to saute onions, garlic and herbs

    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.

    Two photos showing how to make a roux for a cheese sauce

    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.

    Two photos showing how to make a cheese sauce

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

    6. Continue to cook the sauce until thickened.

    Two photos showing how to prepare the filling for stuffed sole fish

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

    8. Stir until well combined.

    Two photos showing how to stuff and roll sole fillets

    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.

    Two photos showing what stuffed sole looks like and how to bake it

    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.

    A side shot of baked fillet of sole in a baking dish with a cheesy sauce on top

    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.

    A close up of stuffed fillet of sole with a cheese sauce on a plate

    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 love this recipe try these out!

    • An overhead shot of baked fillet of sole in a baking dish with a cheese sauce

    • An overhead shot of baked fillet of sole in a baking dish with a cheese sauce

    • An overhead shot of baked fillet of sole in a baking dish with a cheese sauce

    • An overhead shot of baked fillet of sole in a baking dish with a cheese sauce

    • An overhead shot of baked fillet of sole in a baking dish with a cheese sauce

    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!

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    5 from 9 votes

    Filet of Sole

    Cheesy and delicious baked Fillet of Sole stuffed with creamy spinach. Don't forget to check out my step by step photos and tips above!
    Course Main Course
    Cuisine American
    Prep Time 15 minutes
    Cook Time 20 minutes
    Total Time 35 minutes
    Servings 6 servings
    Calories 250kcal
    Author John Kanell

    Ingredients

    For the Fish:

    • 6 fillets of sole
    • 10 oz frozen spinach chopped, thawed and drained.

    For the Sauce:

    • zest from 1 lemon
    • 4 tbsp butter 50g
    • ½ onion diced
    • 1 tbsp dill chopped
    • 1 clove garlic minced
    • 1 shallot medium-large
    • ¼ cup all-purpose flour 25g
    • 1 cup cheddar cheese 113g, shredded
    • 1/2 cup chicken stock 120ml
    • 1 tsp worcestershire sauce
    • ⅓ cup heavy cream 80g
    • ½ cup whole-milk 123g
    • pinch salt
    • pinch pepper
    • ¼ tsp paprika
    • 1 tbsp lemon juice

    Instructions

    For the Fish:

    • Preheat to 350 degrees F.
    • Zest a lemon. Chop fresh dill, onion, shallot and garlic. Shred cheese. If you’re using frozen spinach, drain out the excess water with a sieve.
    • In a medium pan, melt about 2 tbsp of butter over medium high heat. Add in the dill, onions, shallot and garlic mixture. Sweat it out for about 10 min. Add in a pinch of salt and pepper to taste. Make sure to stir so nothing burns.

    For the Sauce:

    • In a medium saucepan, melt about 2 tbsp butter, whisk in flour. Let it cook for a minute. Season with a pinch of salt and pepper. 
    • Add in heavy cream, milk, paprika, cheddar cheese, Worcestershire sauce, chicken stock, onion mixture and lemon zest.
    • Cook and stir together until thick and combined.
    • Take about a cup of the cheese sauce and add it to the drained spinach. Mix to combine and finish off with a lemon juice.

    For the Assembly:

    • Butter a casserole dish.
    • Add about 1-2 heaping tbsp of spinach mixture to each fillet. Gently roll.
    • Place the rolled fish into the buttered casserole pan.
    • Pour the cheese sauce over the fish, bake for about 20 min at 350 degrees F.

    Video

    Notes

    • 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.
    • 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.

    Nutrition

    Serving: 1filet | Calories: 250kcal | Carbohydrates: 10g | Protein: 12g | Fat: 8g | Saturated Fat: 3g | Cholesterol: 20mg | Sodium: 172mg | Potassium: 174mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1240IU | Vitamin C: 4.7mg | Calcium: 133mg | Iron: 0.7mg
    *Nutrition Disclaimer
    Have you Tried this Recipe? Tag me Today!Mention @preppykitchen and tag #preppykitchen!

     

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    Thanks for stopping by! I’m John Kanell, a husband, dad to twins Lachlan and George, Los Angeles native, and an avid baker and cooker of all things delicious thanks to a life long education from my mother. This blog is where I share all of my kitchen creations!

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