Good for Your Sole


  • 3 Flounder-Sole Fillets
  • Kosher Salt
  • Ground Pepper
  • Garlic Powder
  • Fresh Lemon Juice and Slices
  • Spray Canola Oil
  • EVOO (optional)

Step 1

Pre-heat your oven to 450 degrees. Grease a baking dish with a splash or two of EVOO or spray canola oil. Sprinkle a little salt and pepper where the fish will be placed. This will keep the fish from sticking. Other oils also work, but olive oil adds a little extra flavor to the dish. 

Step 2

Place the sole fillets in the baking dish in a single layer. Drizzle a little olive oil or spray canola oil over your founder sole fillets.

Step 3

Add a squeeze or two of fresh lemon juice over your flounder sole fillets. Add a sprinkle of salt, pepper and garlic powder as well. 

Step 4

Place your sliced fresh lemon slices around your flounder, this way the juices from the fish and lemon come together.

Step 5

Bake the flounder sole fillets at 450 degrees for approximately 10-20 minutes, depending on the thickest part of the fillet. Overcooking your sole will make it dry, so check the fillets frequently as they cook.

Pro Tip: Over-working your SOUL will make your body and mind dry. Make sure you don't overcook your soul or your sole.

*Enjoy your flounder with my Core Strength Spinach