Mediterranean Baked Sole | Gluten-Free, Dairy-Free | BoneCoach™ Recipes

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Bone Coach Recipes | Mediterranean Baked Sole | Bone Loss Bone Healthy Food Nutrients Osteoporosis

Want to try something new in the kitchen?

This might pique your interest!

Our Mediterranean Baked Sole recipe is bursting with fresh, vibrant flavors.

Tender sole is drizzled with a fragrant blend of olive oil and tangy lemon juice, then topped with briny olives, sun-dried tomatoes, and a sprinkle of thyme.

Sole fillets are packed with essential fatty acids, protein, minerals, and fat-soluble vitamins A, E, and D.

It’s also the leanest flatfish and a good source of Omega-3 goodness, ensuring your meal is as nutritious as it is delicious.

Cook up this Mediterranean Baked Sole recipe today!

Mediterranean Baked Sole | Gluten-Free, Dairy-Free | BoneCoach™ Recipes


COOKING TIME: 15 minutes


1 lb (454g) wild sole fillets (or wild haddock)

1 tbsp (15ml) extra virgin olive oil

1 tbsp (15ml) freshly squeeze lemon juice

1/4 cup (62ml) sliced olives

4 sundried tomatoes in olive oil, thinly sliced (substitute for olive oil marinated artichokes for autoimmune protocol diet)

1 tsp (5ml) fresh thyme leaves, removed from stem

1/4 tsp (1ml) sea salt

pinch ground black pepper (optional)


1) Preheat oven to 400F. Place the fish fillets in a large casserole dish. Drizzle the olive oil and lemon juice over the fish.

2) Sprinkle the olives and tomatoes and thyme on top of the fish. Season with salt and pepper. Bake for 6 minutes. Enjoy immediately.

Recipe created by BoneCoach™ Team Dietitian Amanda Natividad-Li, RD & Chef.

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Medical Disclaimer

The information shared above is for informational purposes only and is not intended to provide medical or nutrition therapy advice; it does not diagnose, treat or cure any disease, condition; it is not to be used as a replacement or substitute for medical advice provided by physicians and trained medical professionals. If you are under the care of a healthcare professional or are currently using prescription medications, you should discuss any dietary and lifestyle changes or potential dietary supplements use with your doctor. You should not discontinue any prescription medications without first consulting your doctor.