Fillet of Sole in an Oil Sauce

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“A very easy to make fish recipe that goes very well with cooked spinach. I developed this for my wife over 25 years ago as she would not eat fish before. It is now a regular fish dish in our home.”

Ingredients Nutrition


  1. In a glass jar, mix together lemon juice, olive oil, minced garlic and dried oregano; shake well until creamy.
  2. Divide sauce in half and set aside.
  3. Preheat oven to 400 F degrees.
  4. Rinse fillet of sole in cold water and pat dry with paper towelling.
  5. Sprinkle each side of fish with dried dill weed and black pepper.
  6. Place fish in a oven-proof casserole dish.
  7. Pour half of the creamy sauce mixture over fish.
  8. Bake in preheated 400 F oven for 10 minutes on each side or until fish is flaky (DO NOT OVERCOOK).
  9. In the meantime, in a cooking pot or large saucepan, bring 4 cups of water to boil.
  10. Add chopped spinach and cook for 2 minutes.
  11. Drain immediately and cover with cold water and some ice cubes to cool.
  12. Drain when cooled and pat spinach dry on paper towelling.
  13. Divide spinach equally on 4 serving plates.
  14. Place 1 piece of cooked fish on each plate.
  15. Pour remaining creamy mixture sauce over fish.
  16. Serve immediately.

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