Healthy Lemon Sole


I was in the mood for fish the other night and wanted something healthy, tasty and local if possible. I came across some Lemon Sole, caught in the Long Island Sound at the Union Market. I was confused and intrigued all at the same time. Lemon Sole. Well, of course I’ve had sole before. But lemon sole? What’s the difference? Are they fed lemons? Well apparently the fish is a fraud it seems. From Wikipedia, because I know you’re all just as curious as me.

Lemon sole is a misnomer since it’s neither a real sole, nor does it have the taste of lemon. It probably comes from the French name : “limande” or “sole limande”. The french term “limande” may come from the french word “lime”, it means “file” (tool use to smooth metal, wood, etc.), possibly referring to the texture of the fish’s skin. Some other authors suggest that “limande” may also come from the French word “limon” (which means “silt”).

See, and we learned something today! But back to the cooking. I wanted to add some flavor to the fish but still keep it light and simple. Even though the fish doesn’t eat lemons, I still wanted it to taste like one so went with a marinade of lemon and fresh dill. Then simply oven baked the fish, for a delicious, healthy, EASY dinner. Enjoy!

Dilly Lemon Sole (Serves 2)

  • 2 lemon sole fillets, about 4-5oz each
  • 2 tbsp olive oil
  • juice of 2 large lemons
  • 1/2 c fresh chopped dill
  • pinch of salt
  • fresh ground pepper
  • lemon slices for garnish

Place fish in a small baking dish. In a small bowl, whisk olive oil, lemon juice, dill, salt and pepper together. Brush fish will dill marinate (rather than pour, so the dill really clings to the fish). Cover and refrigerate for 30 minutes to an hour.

Preheat oven to 350°F. Bake fish, uncovered for about 15 minutes, or until no longer translucent. Garnish with lemon wedges and serve with vegetable of choice. I went with steamed spinach tossed with olive oil, salt, pepper and garlic powder.

7 thoughts on “Healthy Lemon Sole

  1. Pingback: White Fish Florentine – Karista's Kitchen

  2. Hello! I’ve been following your website for a
    long time now and finally got the courage to go
    ahead and give you a shout out from Atascocita Texas!
    Just wanted to mention keep up the fantastic work!

  3. Thanks for some other fantastic post. The place else could anyone get that kind of info in such a perfect means of
    writing? I have a presentation subsequent week, and I am at the look for such information.

Tell me what you think!

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s