Colourful Lemon Sole With Peppers And Dill

Prep Time
Cook Time
Ready In

" This is such a treat to serve because not only does it taste great it looks great too. Add that bit of wine and Mmmm. Great if you are watching calories too!! Use any mild flavored white fish. The timing of this recipe leaves some crunch in the vegetables - just the way I enjoy them"

Original recipe yields 3 servings


  • Serving Size: 1 (395.2 g)
  • Calories 282.7
  • Total Fat - 7.8 g
  • Saturated Fat - 1.8 g
  • Cholesterol - 151.9 mg
  • Sodium - 1513.5 mg
  • Total Carbohydrate - 7.3 g
  • Dietary Fiber - 1 g
  • Sugars - 1.4 g
  • Protein - 43.6 g
  • Calcium - 62.6 mg
  • Iron - 2 mg
  • Vitamin C - 11.2 mg
  • Thiamin - 0.1 mg

Step 1

Spray an oven proof dish lightly with vegetable oil and place the onions slices in it

Step 2

Place the fish on top,

Step 3

Top with mushrooms, peppers, tomato and parsley

Step 4

Mix together the wine, lemon juice, dill weed. pour over the fish

Step 5

Bake uncovered in a 375 oven for about 20 minutes or until the fish flakes easily Serve with a lemon wedge

Tips & Variations

No special items needed.



I made this using pickerel and omitted the mushrooms as I had none on hand and it turned out perfectly. Thanks for sharing this quick, easy and delicious recipe. Made for the Alpahabet Soup recipe Tag Game.

review by:
(27 Jun 2012)


I loved this recipe. I had some sole in the freezer and found this recipe and tried it. it is so simple and quick. Most importantly it taste good. Even more important, my husband actually liked it..and he's not much of a fish lover

review by:
(30 Mar 2012)