How To Cook Bake Fillet of Sole

1. Open The Fillet Of Sole and Preheat

Take the fillet of sole out of the refrigerator.
The fillet of sole totals 1 pound.
Preheat oven to 400 degrees.

Open The Fillet Of Sole (26k)

Open The Fillet Of Sole

2. Oil The Pan

Oil the pan and spread the pan with 1 tablespoon of oil. Olive oil is used. The pan size used to broil the fillet of sole is 14 inches long, 12 inches wide, and 1 1/2 inches deep.

Oil The Pan (21k)

Oil The Pan

3. Coat The Sole With Flour

Coat the entire side of the sole with flour. Shake off the excess flour.
Use 1/3 cup of flour for every 1 pound of sole.
You can use a bowl and coat the sole with flour. The plastic wrap method on top of a chopping board prevents one less bowl to wash.

Coat The Sole With Flour (22k)

Place A Plastic Wrap On Top Of A Hard Surface To Coat

4. Coat The Other Side Of The Sole With Flour

Turn the sole to the other side
Coat the entire other side of the sole with flour. Shake off the excess flour.
When both sides of the sole are coated, place the sole on the oiled pan.

Coat The Other Side Of The Sole With Flour (26k)

Turn The Sole To The Other Side And Coat

5. Oil The Top Of The Sole

After the sole is coated with flour on both sides, oil the top of the sole.
The bottom of the sole has oil because the pan has oil from step 2.
Pour 1 tablespoon of oil in a small bowl and sprinkled the oil on top of the sole with a spoon. Olive oil is used.
The left and center sole is sprinkled with oil and the right sole is not sprinkled with oil.

Oil The Top Side Of The Sole (22k)

Oil The Top Of The Sole. The Bottom Of The Sole Has Oil From The Pan.

6. Sprinkled Favorite Spices On Top Of The Sole

Sprinkled favorite spices on top of the sole.
Salt free garlic and herb with parsley patch, salt, and black pepper spices were used.
You may sprinkle the spices over the entire top of the sole.

Sprinkled Favorite Spices (23k)

Sprinkled Favorite Spices On Top Of The Sole

7. Bake and Eat

Place the sole into the oven and bake for 20-25 minutes at 400 degrees.
When baked, the inside of the sole is white color. No pinkish or brownish color inside the sole.
Don't forget to turn off the oven when done.

Bake And Eat (28k)

Yummy Sole Ready To Eat