Wellness Tips

Herb-Baked Grey Sole

If you’re a fan of fried fish, why not give baking a try? A fantastic baked fish recipe can transform your culinary experience, offering both scrumptious flavors and wellness benefits. Baking fish is wonderfully simple, even more straightforward than frying, requiring just a handful of ingredients and swift preparation. This recipe features the goodness of extra virgin olive oil, a heart-healthy monounsaturated fat that can help lower LDL cholesterol, boost HDL cholesterol, and reduce inflammation. Plus, the aromatic blend of rosemary, thyme, and basil, combined with the extra virgin olive oil, creates a tasty and nutritious finish.

Serves 2
Preparation Time: 20 minutes


2 to 3 5-ounce fillets grey sole
Fine grain sea salt, for seasoning
Pepper, for seasoning
1 tablespoon extra virgin olive oil
1 teaspoon fresh rosemary, chopped finely, plus a few whole leaves
1 teaspoon fresh thyme, chopped finely
1 teaspoon basil, chopped finely


Pre-heat the oven to 325 degrees.

Season the fillets with salt and pepper. Drizzle the olive oil on the fillets, then brush over the fish to evenly coat each piece. Cover with plastic and set aside in the refrigerator  for 15 minutes.

Place the fish in a Pyrex baking dish, laying each piece side-by-side. Sprinkle the the rosemary, thyme, and basil on the filets. Transfer the dish to the oven and bake for about 13 minutes. Remove from oven and serve immediately, along with a sauteed green vegetable like Lacinto kale, broccoli, or zucchini, and a whole grain of your choice.

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