Broiled Sole Scampi

Broiled Sole Scampi
Sole Scampi – Clean & Delicious®

Broiled fish is one of the most basic and useful cooking techniques to keep in your back pocket.  It’s a super simple way to get a Clean & Delicious meal on the table in a very short amount of time.

Sticking with a thin white fish such as Sole, Flounder or Perch will result in a beautifully broiled piece of fish in about five minutes, making this an ideal choice for a quick and nutritious weeknight meal.

Olive oil, salt and pepper would in-and-of-themselves deliver a tasty piece of broiled Sole but I decided to brush the filets with a combination of lemon, olive oil, garlic, parsley, and scallions.  Let’s just say that this recipe will be a keeper in my home:).

Are you a white fish fan?  What are some of your favorite ways to make Sole at home?

Broiled Sole Scampi
Print Recipe
5 from 4 votes

Broiled Sole Scampi

Prep Time10 mins
Cook Time5 mins
Total Time15 mins
Servings: 2 servings
Calories: 159kcal
Author: Dani Spies

Ingredients

  • 1 tbsp extra virgin olive oil plus a little extra to brush on baking sheet
  • 2 tbsp fresh lemon juice
  • 1/4 cup chopped parsley
  • 2 cloves minced garlic
  • 3 chopped scallions
  • 1 lb sole cut into 4-4 ounce pieces
  • Salt and pepper to taste

Instructions

  • Pre heat the broiler and set top rack a couple of inches from the heat source.
  • In a small bowl combine olive oil, parsley, garlic, and scallions.
  • Place sole on a rimmed baking sheet that has been lightly brushed with olive oil and season with salt and pepper.
  • Brush each piece of sole with the olive oil and herb mixture making sure to have a nice thin coating on top of each piece of fish.
  • Pop the sole under the broiler for 4-6 minutes or until just cooked through. You will know the sole is cooked once it has turned opaque.
  • Remove from the oven and serve with fresh lemon wedges. Enjoy!
  • Serves 2-4.

Nutrition

Calories: 159kcal | Protein: 28g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 102mg | Sodium: 671mg | Potassium: 363mg | Vitamin A: 75IU | Calcium: 48mg | Iron: 0.4mg
Course: DIET, DINNER, fish + seafood
Cuisine: dairy free, gluten free, Italian, low carb + keto, nut free, Paleo, Whole30