Breaded baked sole fillets

Breaded Baked Sole Fillets – Inspired by Gwenyth Paltrow

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
Author: 
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.
Ingredients
  • 9 Sole Fillets (Frozen or thawed)
  • 3 tbsp Mayonnaise
  • ½ tsp Dry Oregano
  • ½ tsp Garlic Powder
  • ¼ tsp Salt
  • 1 Cup Bread Crumbs
Instructions
  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

29 Comments

  1. 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!

  2. 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!

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

  3. 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.

    • 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.

      • 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.

  4. 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!

  5. 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!

  6. 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!

    • 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.

  7. 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.)

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

  8. 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.

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

  10. 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 😀

  11. 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!

    • 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 🙂

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