Baked fish fillet or Sautéed vegetable sole

Today I offer you fish fillet in the oven of sole or Tilapia or any other white fish, I like to cook healthy and light especially for supper. and for the weekend I decided to prepare a dish of sole fillet but we can also choose another white fish from the tilapia or other.

Promote the consumption of sole which has a low caloric intake and is easily digestible which is an advantage for the line, however, I recommend baking or steaming in order to get the most of these benefits.

Preparation and cooking are quick, a last-minute meal accompanied by jasmine rice and sautéed vegetables.

I seasoned the fleur de sel fillets with grilled spices. The next day the fish is even better.

Baked fish fillet or Sautéed vegetable sole
Baked fish fillet or Sautéed vegetable sole


4 sole fillets
3 tbsp (45ml) melted butter
3 tbsp (45ml) lemon juice
1 and ½ tsp (7.5ml) garlic powder
½ tsp (2.5ml) dried oregano
⅛ tsp (0.6ml) paprika
salt and pepper to taste
2 tbsp capers
a good pinch of fleur de sel with grilled spices from my partner Terre exotique
Jasmine rice which I cook in chicken broth for more taste.


Place the sole or tilapia fillets in a large Pyrex dish.
In a bowl, combine the melted butter, lemon juice, garlic powder, salt, and pepper.
Pour over the fish fillets and sprinkle with fleur de sel, paprika and capers.

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