Looking for a truly foolproof way to prepare sole? This dish requires just 5 ingredients and results in the most delicate, perfectly cooked flaky sole that’s smothered in a buttery garlic, lemon & parsley sauce. This sole recipe is a great date night dish to serve when you want to impress but aren’t confident in the kitchen. 

Sole Recipe


Why You Will Love This Sole Recipe

  • If you find cooking white fish to be intimidating than this is the recipe for you! There is no need to stress about overcooking the fish or the fillets falling apart when you flip in the pan. Rolling up the fillets ensures that they remain moist and flaky and perfectly cooked every time.
  • This fish looks restaurant quality fancy, but truly couldn’t be any easier to make. It’s a great recipe to make for special occasions when you want to impress, and the recipe can easily be doubled or even tripled without having to change the cook time. This is the perfect dish to make for your next dinner party! 
  •  The sole pairs incredibly well with the sauce that is so simple but so tasty! Melted butter, garlic, lemon and parsley are the perfect pairing for the light and flaky fish. The sauce is food proof so don’t worry about exact measurements, just taste it to be sure that you are happy with the flavor 
  • Start to finish it takes just 20 minutes to make! So quick and easy using a handful of simple ingredients that you likely already have in your kitchen. 
  • This healthy meal is Paleo, Whole30, Keto, Grain and Gluten Free too! 



Sole Recipe

What Is Sole?

Sole is a type of fish characterized by its distinctive flat and asymmetrical body. Found in both saltwater and freshwater habitats, these delicious fish are known for their delicate, mild slightly sweet taste and tender texture. Sole fish are typically light in color, with a white or pale underside and a darker upper side that camouflages them on the ocean floor



Ingredients You Need To Make This Sole Recipe 

These Sole Rolls with Garlic and Parsley sauce require just 5 ingredients!

  1. Sole fillets – Look for thin fillets that are uniform in colour and ideally even in size. 
  2. Lemon – zest the lemon first before cutting the lemon in half for the fresh lemon juice
  3. Garlic – fresh! Don’t you dare use the jarred stuff! 
  4. Parsley – either curly or flat leaf works! Get creative and add in other herbs such as fresh dill or tarragon
  5. Butter or Ghee – if you are doing Whole30 be sure to use Ghee. I prefer using unsalted butter for this recipe



Sole Recipe


What Other Types Of Fish Can I Use?

If you are struggling to find sole, there are a few substitute types of fish that you can use in its place. Flounder and plaice are the best replacements that are both light and flaky and thin enough to be rolled up. 



How To Make These Sole Roles

This sole recipe looks fancy but is incredibly easy to prepare and takes less than 20 minutes start to finish to make.

  1. Start by seasoning the sole fillets with a little salt and pepper. 
  2. Starting at the thin end of each fish fillet, role them up lengthwise (it doesn’t have to be tightly rolled) and then place a toothpick through the roll, securing it together
  3. In a nonstick skillet on medium-high heat add garlic and lemon zest to melted ghee or butter and then stir in the chopped parsley and fresh lemon juice. Leave to cook for 2-3 minutes. 
  4. Add the rolled fish fillets to the pan and then transfer the large skillet to the oven to let them cook for 8 minutes
  5. Once done cooking (the fish should be opaque throughout), place fish rolls on plates and remove the toothpicks before spooning more sauce overtop of the pieces of fish and serving. That’s it! They truly couldn’t be any easier to make

You can find the full recipe in the recipe card below



What To Serve With This Sole

Sole is a delicate fish that can be paired with a wide selection of side dishes. Serve this Sole recipe with steamed spinach, green beans, roasted broccoli or asparagus. It would also be fantastic with cauliflower mash or mashed potatoes to absorb any of the excess sauce, or roasted potatoes or sweet potatoes would work well too. I also like eating these sole rolls with a simple salad of arugula with olive oil and balsamic vinegar. 


Sole Recipe



Can I Make This Sole Recipe In Advance? 

The sole can be rolled up to a day in advance and stored in the fridge. I would recommend only making the sauce and baking the sole rolls in the oven right before serving. 



What About Leftovers?   

Leftover sole will last for up to 3 days in the fridge stored in an airtight container. Leftovers can be reheated in a pan on medium heat on the stove or in the microwave. Be sure to only reheat the sole until its warmed through, don’t overcook it otherwise the fish will dry out.




Here are a few more fish recipes that you might enjoy:

If you make this recipe let me know in the comment section below, I would love to hear what you think or take a photo and tag me (@everylastbite_) on Instagram, I love seeing your photos!

Sole Rolls with Garlic & Parsley Sauce

Every Last Bite
Looking for a truly foolproof way to prepare sole? This dish requires just 5 ingredients and results in the most delicate, perfectly cooked flaky sole that's smothered in a buttery garlic, lemon & parsley sauce. This is a great date night fish dish to serve when you want to impress but aren't confident in the kitchen.
4.25 from 4 votes
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Diets Gluten Free, Grain Free, Keto, Paleo, Specific Carbohydrate Diet Legal, Whole30
Servings 4


  • 8-10 sole fillets (skinless) (approx 3 pounds)
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 2 tbsp ghee or butter
  • 5 cloves garlic minced
  • 1 tsp lemon zest
  • 1 tbsp lemon juice
  • 1/3 cup finely chopped parsley


  • Preheat the oven to 350 degrees Fahrenheit
  • Generously season each of the fillets with salt and pepper. Starting at the thin end of each fillet, roll them up lengthwise. Secure the rolls by inserting a toothpick beside the end of the fillet, through the roll. Repeat with the remaining fillets.
  • In an ovenproof skillet on medium high heat melt the ghee or butter. Once bubbling add in the minced garlic and lemon zest and leave to cook for 1 minute until fragrant. Stir in the lemon juice and chopped parsley and cook for another 2 minutes before turning off the heat.
  • Arrange the sole rolls in the skillet and spoon some of the sauce over each roll. Transfer the skillet to the oven and cook for 8 minutes.
  • Once the sole is done cooking, remove the toothpicks from each roll. Gently transfer them to plates and generously spoon the sauce overtop.
Tried this recipe?Leave a comment below and let us know how it was!