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Baked sole fillet, the Greek way
Rich in omega-3, this delicious Mediterranean meal is great for the health of your eyes. Oily fish, such as sole, contain essential fatty acids (e.g. omega-3) that are important for proper visual development and retinal function.
This recipe has been reproduced with kind permission from Macular Disease Foundation Australia’s Macula Menu: Mediterranean meals e-cookbook.
Ingredients
- 1 lime or lemon, juice of
- 1/2 cup extra virgin olive oil
- 3 tablespoon ghee or unsalted melted butter (if you like it buttery, then add up to 1/2 cup)
- 2 shallots, thinly sliced
- 3 garlic cloves, thinly-sliced
- 2 tablespoon capers
- 1 teaspoon ground cumin
- 1 teaspoon garlic powder
- 700 grams sole fillet (about 10–12 thin fillets)
- 4–6 green onions, top trimmed, halved length-wise
- 1 lime or lemon, sliced (optional)
- 3/4 cup roughly chopped fresh dill for garnish
Method
Step 1: In a small bowl, whisk together lime juice, olive oil and melted butter with a dash of seasoned salt. Stir in the shallots, garlic and capers.
Step 2: In a separate small bowl, mix together the seasoned salt, pepper, cumin and garlic powder. Spice fish fillets each on both sides.
Step 3: Place the fish fillets on a lightly-oiled large baking pan or dish. Cover with the buttery lime mixture you prepared earlier. Now arrange the green onion halves and lime slices on top.
Step 4: Bake in 180-degree oven for 10–15 minutes.
Step 5: Remove the fish fillets from the oven and garnish with the chopped fresh parsley/dill.
Step 6: Serve with brown rice or roasted potatoes and a simple salad.
A balanced diet helps keep your eyes healthy – read more about eating for good eye health.
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The information on this page is general in nature. All medical and surgical procedures have potential benefits and risks. Consult your ophthalmologist for specific medical advice.
Date last reviewed: 2026-05-20 | Date for next review: 2028-05-20
