Baked Sole With Potatoes

Baked Sole With Potatoes

Baked sole with potatoes is a delicious and healthy meal that provides a good source of lean protein and essential nutrients. The combination of tender, flaky white fish with roasted potatoes creates a satisfying and flavorful dish that is easy to prepare.

Baking the sole helps to retain its natural juices and flavors, while also allowing the potatoes to brown and crisp up perfectly. This dish is also a great option for those looking to incorporate more seafood into their diet, as sole is a low-calorie and nutrient-dense fish that is rich in omega-3 fatty acids.

Ingredients

–  7 0z baby potatoes

–  1 tbsp olive oil

–  Salt and black pepper

–  ½ tbsp lemon zest

–  6 0z sole

–  Drizzle of olive oil

–  ½ tbsp lemon zest

–  1 tbsp fresh dill

–  1  tbsp lemon juice

Instructions:

1. Preheat the oven to 400°F.

2. Wash the baby potatoes and cut them into halves. Place them in a bowl and drizzle with olive oil. Season with salt, black pepper, and lemon zest. Mix well to coat the potatoes evenly.

3. Place the seasoned potatoes on a baking tray and bake in the preheated oven for about 20 minutes or until they are golden brown and tender.

4. Meanwhile, season the sole fillets with salt, black pepper, lemon zest, and fresh dill. Drizzle with olive oil and lemon juice.

5. Place the seasoned sole fillets on top of the cooked potatoes on the baking tray.

6. Bake for another 10-12 minutes or until the sole is cooked through and flakes easily with a fork.

7. Serve the baked sole with potatoes hot, garnished with extra lemon zest and fresh dill.

Health Benefits

1. Rich in lean protein: Sole is a low-fat fish that is a great source of lean protein, essential for muscle growth and repair.

2. Heart-healthy: Sole is high in omega-3 fatty acids, which have been shown to improve heart health and reduce the risk of heart disease.

3. Nutrient-dense: Potatoes are a good source of vitamins C and B6, potassium, and fiber, providing essential nutrients for overall health.

4. Low in calories: Baking the fish and potatoes instead of frying them reduces the amount of added fats and calories, making it a healthier option.

5. Delicious and satisfying: This dish is both nutritious and delicious, making it a great option for a balanced meal that will leave you feeling satisfied.