Fillet of Sole Oreganata

Serves 4

If you want to make a quick and delectable meal, then try this recipe. There are different kinds of sole, the best is Dover sole, which is caught in the English channel and surrounding waters, imported, and sold in fine fish markets in America. It is naturally expensive but well worth the cost. The best domestic sole is called gray-sole, which is fairly abundant in the North Atlantic. Also distinctive in flavor is Lemon Sole, followed by the flounder. Sole is commonly filleted before being cooked.


  • 4-fillets of Lemon Sole (6 oz each)
  • Juice of 1 lemon
  • 1-cup of Chardonnay (or another dry white wine)
  • 1/2-cup of fish stock
  • Salt and freshly ground pepper

Oreganata Mixture

  • 1-small garlic clove, minced
  • 2-tablespoons of extra virgin olive oil
  • 1/4-cup of fine breadcrumbs
  • 1-tablespoon of freshly grated lemon zest
  • 1-tablespoon of finely chopped Italian parsley
  • Salt and pepper to taste


  1. In a bowl, mix ingredients and set aside.
  2. In a 350-degree oven, bake fillets in a pan topped with lemon juice, wine, fish stock and salt and pepper for 10 minutes. Place Oreganata mixture over fillets and bake for an additional 5 minutes or until golden brown. Arrange fillets on a plate and serve with lemon wedges. To make it a full meal, I suggest serving it over a bed of fresh spinach sautéed with garlic and olive oil.