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.