Mama’s Quick Baked Sole

This is the second quick meal I mentioned in the last post. I basically used vegetables hanging around in the fridge either from the garden or bought. It was an on the spot use up the fish before I forget about it or it spoils in the fridge.


  • Wild Sole
  • Chanterelle mushroom (chopped)
  • Habanero (diced)
  • Purple and Red Bell Pepper (chopped)
  • Red Onion (chopped)
  • Black pepper
  • Olive Oil
  • Juice of 1/2 orange fruit
  • Pepper flakes
  • Vegetable OXO bouillon
  • Salt to taste


What you’ll need

  • Rectangular Pyrex dish
  • Chopping board
  • Spice mix bowl


What I did

In the spice bowl I juiced the orange fruit  added some black pepper, glug of olive oil, bouillon and salt then mixed them all together. This mixture was poured over sole fillet that I have laid  out in the dish. On top of the fish I added mushrooms, habeneros, onions and bell pepper and sprinkled on red flakes. The fish was covered with foil and placed in the preheated oven @ 350 F. I baked for about 30 minutes.


The fish was light and delicious, it was served with boiled red potatoes and the au jus  was nice drizzled over potatoes



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