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One of my favourite fish meals is baked Sole.  As baked Sole has such a delicate flavour, you can add a number of different flavourings to make it interesting to the palate.

Growing up Catholic, my grandmother used to make a baked Sole Almondine and that was definitely my favourite “Fish Friday” meal.  

Last week I picked up some Sole from a local market and thought I would create a really a new baked Sole recipe that could be put together and served in under 30 minutes. I actually wasn’t sure how it would turn out but, in fact, it was totally mouth watering.

Many people serve baked fish with a rice side but choosing cauliflower over rice  makes the meal completely low carb.



Sole Parmesan

Gluten /soy free, Keto and Paleo friendly



  • 1 lb sole fillets
  • ¼cup Extra Virgin Olive Oil
  • fresh lemon juice form 1 lemon
  • 3 tbsp grated Parmesan cheese
  • ½tsp Lemon Pepper
  • Cilantro sprigs to garnish


  • Preheat oven to 350 degrees
  • Place sole fillets on parchment paper on a cookie sheet. In a small bowl, whisk together oil and lemon juice and pour evenly over fillets.
  • Sprinkle fillets evenly with Parmesan cheese and grind lemon pepper over top.
  • Bake in the oven for 15-18 minutes or until fish flakes easily with a fork. Cooking time may vary depending on the thickness of the fillets.
  • Garnish with Cilantro and enjoy! This Sole recipe is delicious served with fresh broccoli and cauliflower.


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