Breaded Baked Sole Fillets – Inspired by Gwenyth Paltrow

Posted in Dining Like a Star | Home Made Cooking

I was planning on making pasta for supper, honestly. But then I remembered the lonely mashed potato leftovers in the fridge, and leftovers or not I LOVE mashed potatoes. I can have them with an omelet, sour cream, cheese, chicken, veggies and just basically with anything. Whenever I want food that makes me feel comfort and warmth I turn to the mashed potatoes. But enough about the mashed potatoes, I needed something to go with it. We don’t tend to eat a lot of meat or chicken at home but I still needed something to go with the potatoes and then it hit me – fish! I only had sole fillets and although I love sole, the dishes I made in the past tasted good but looked kind of sad. I remembered watching a video on YouTube my husband sent me, showing Gwyneth Paltrow making one of her favorite recipes from her new cookbook “It’s All Good”. The book is all about egg, gluten, dairy (and so many more ingredients) free food, which is so much healthier, and in the video she was showing how to make baked fish nuggets. Remembering that video inspired me to make something similar but different myself. I always like to avoid frying when possible and tend to bake rather than fry, it’s so much more healthy this way and since I mostly serve to my kids I would naturally prefer it if they eat healthy. So what I did is take my sole fillets out of the freezer and without even thawing them, made supper. The fillets came out crunchy, full of flavor and were super easy to make, just the way I like it. So thanks Gwyneth for the inspiration.


Breaded baked sole fillets


Braded Baked Sole Fillets
Recipe type: Main
Cuisine: Fish
Prep time: 
Cook time: 
Total time: 
Serves: 9 Fillets
Baked Sole Fillets never looked better. It's so easy and much healthier than the fried version.
  • 9 Sole Fillets (Frozen or thawed)
  • 3 tbsp Mayonnaise
  • ½ tsp Dry Oregano
  • ½ tsp Garlic Powder
  • ¼ tsp Salt
  • 1 Cup Bread Crumbs
  1. Preheat oven to 400F (200C)
  2. Line a large baking sheet with parchment paper
  3. In a medium bowl, mix the mayonnaise, oregano, salt and garlic powder together. Whisk until smooth and even.
  4. Place the bead crumbs in a plate for coating
  5. Dip both sides of the fillets in the mayonnaise batter until both sides fully covered with batter. You can also use a spoon to gently apply some batter on each side.
  6. Dip the batter covered fillet in the bread crumbs until fully coated on both sides
  7. Place on the prepared baking sheet and into the preheated oven for 15 minutes (depending on your oven this may take longer, you need the fillets to turn golden)
  8. After 15 minutes broil for another 4 minutes until golden brown


Breaded baked sole fillets

  1. Thank you. This is so good I made it two nights in a row and the family loved it.

    • Maya Moscovich - March 25, 2014

      Awesome! I`m so glad you liked it…twice in a row 🙂

  2. Just tried it- did my own mayonnaise (per J. Childs book) – the prep time is short and the outcome is delicious- my 15-year-old daughter could not stop eating it. Thanks!

    • Maya Moscovich - April 16, 2014

      My pleasure.
      I’m glad you and your family liked it. My kids love this one too 🙂

  3. Martini - November 7, 2014

    So glad I found this recipe! I have a very fussy toddler and I have been feeding him real/whole food since he started solids. He decided he didn’t like fish anymore, and I refuse to feed him prepackaged foods – ta-da! this did the trick! It’s in my recipe box!

    • Maya Moscovich - January 27, 2015

      This makes my heart sing 🙂
      A fussy toddler that ate my (well, your 🙂 )fish! now that’s a small victory! 🙂
      Thanks for sharing.

  4. anyone else have a problem with the batter sticking to the fish? Mine were partially frozen (recipe does say frozen or thawed) I had a heck of time getting the batter on there. Quite messy. Hope they taste good in the end.

    • Maya Moscovich - January 27, 2015

      Sorry for the delayed reply, remind me to never trust computers again 🙂
      I hope it turned out good! sometimes, when I use frozen foods, I coat them with a thin layer of cornstarch first and that creates the “glue” to the batter.

      • Bonnie - January 27, 2015

        that’s a great tip, I will remember it next time. Honestly, I can’t remember how they turned out, must have been good though, cause pretty sure I’d remember them being bad, lol.

    • Bonnie — my fish was fresh when I did the recipe, but I used a pliable silicone spatula to scrape the batter out of the mixing bowl and coax it onto the fillets. Worked great.

  5. We live in Philly and were at Reading Terminal Market and couldn’t resist the fresh fish laying out on ice at one of the several fishmonger stalls. We picked up three large Flounder fillets. I followed your recipe exactly, adding a few dashes of Emeril’s seasoning and baking as described. The 4 minutes of broiling at the end was a great trick. Came out perfect. Thanks for sharing!

    • Maya Moscovich - January 27, 2015

      I’m so happy to hear!
      Please come back and visit 🙂

  6. Roselynn - March 14, 2015

    This has become our family favourite! So easy. We make it once a week!! 🙂

    • Maya Moscovich - March 15, 2015

      I’m so glad to hear! It is a healthy and quick fix 🙂

  7. Rhonda Armstrong - March 30, 2015

    Is it still 15 minutes in the oven if the fillets are thawed?

    • Maya Moscovich - March 30, 2015

      Indeed. 15 minutes anyway.
      Ih hope you liked it 🙂

  8. NewMomma - March 31, 2015

    Made this tonight as written using italian breadcrumbs. it was delicious! We had it over basmati rice and used cream of mushroom soup as a sauce, finger lickin’! Adding this to our rotation.
    Thanks for sharing!

    • Maya Moscovich - March 31, 2015

      Sounds delicious! I’m glad you liked it 🙂

  9. Was wondering if the fish is turned once while cooking, doesn’t say to ,but how does it get so brown if not? Mine didn’t get anywaher near this brown, but was still good!

    • Maya Moscovich - April 22, 2015

      Hi Kathy!
      No, I did not turn it during baking. To get it browned I broiled it for the last few minutes. It gives it a nice brown color and added crispness.

  10. Liza - May 20, 2015

    Excellent!! Both my 15 and 17 year old boys said this was the best fish they ever ate. Delicious. And easy. (I substituted seasoned panko crumbs for bread crumbs.)

    • Maya Moscovich - May 21, 2015

      This is great! I might be making these for Friday, thanks for giving me a ‘push’ 🙂

  11. doug - June 10, 2015

    Thank you very much for this wonderful recipe. I work in a group home for mentally challenged adults. They are sometimes fussy about the fish dishes we make. They loved this one and I will definitely make it again.

    • Maya Moscovich - June 10, 2015

      Thanks Doug! You just made my heart smile 🙂

  12. tree - June 12, 2015

    Just made these, with the following mods: fresh garlic, paprika, lo-fat mayo. So delicious! Thanks for sharing.

    • Maya Moscovich - June 13, 2015

      Sounds delicious! I’m glad you liked it 🙂

  13. Joshah Chua - August 11, 2015

    I was able to make this for my parents and siblings and it was a big hit, thanks so much! I just added coriander power and lots of pepper but other than that, I followed the recipe to the letter and it turned out great! Thank you for this recipe, Maya 😀

  14. Going to make this delicious recipe for tomorrow’s Sat. Lunch…is it okay to store in fridge overnight? Looking forward to trying this (using fresh filet of sole). Thanks Maya!

    • Maya Moscovich - September 9, 2016

      You’re going to love it.
      You could keep in the fridge overnight but it’ll lose a bit of the freshness and will absorb moisture. If you do refrigerate overnight just make sure you put it in the oven for a bit to get rid of the added fridge moisture 🙂