Recipe: Baked Pacific Sole

Incorporating fish into your diet is one of the most important things you could do regarding your health. When you eat fish you are promoting excellent bone and growth structure in your body. Not only that, but they are great sources of trace and macro minerals, in particular iodine and zinc. Plus, fish is so delicious! Unfortunately, a lot of people only eat fish when they go out to eat… or perhaps some people haven’t even tried fish because they are scared of the “fishy” taste. Or maybe because cooking fish can be a little intimidating.

When you go to buy fish sometimes you will see a label that says it was farmed. Every one has their personal opinions but I believe fish should be eaten from the place they were made to be in- the ocean. When fish are farmed you don’t know if they were fed GMO feed which is completely nowhere near what their diet in the wild consists of.  I’d rather take my chances with wild caught fish than fish that eat unnatural things.

Last time I went spearfishing

My husband and I were very fortunate when we lived in Florida because the opportunity to get fresh fish was just a boat ride away. Almost every weekend (might I add, before we were surprised with our little bun in the oven) Scott and I would go diving off of our good friend’s boat, Capt. TJ Shea. We’d spend all day out there with one thing in mind- to spear fish, particularly grouper or hogfish (my favorite, the red colored fish in the photo above). Hog fish is a wonderful white meat fish. It is very rare to catch them on hook and line because they feed on crustaceans.

Our freezer would be loaded with fresh fish all the time with the occasional freshly caught lobster when we traveled over to the east coast to do some lobster diving. Nothing beats shooting (or catching) your own fish and having it for dinner that night- nothing! Sadly, once I got pregnant we no longer had the luxury of having freshly shot fish at our finger tips (I kinda forbade Scott to dive because it wasn’t fair that I couldn’t…. 🙂). Fish still isn’t a normal thing on dinner menu but I am consciously making an effort to integrate fish into our diet at least once a week.

In 20 minutes with this easy and quick recipe you can boost your health and enjoy some delicious, non-fishy tasting, white, flaky fish! This was adapted from Sally Fallons, Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats

Baked Pacific Sole

  • 1 pound of sole
  • juice of 1 lemon
  • pinch of cayenne pepper
  • 1 tablespoon dried oregano (guesstimate- dried herbs have stronger flavor so you may have to adjust with your taste. You can also try different herbs including fresh ones.)
  • 1/2 teaspoon unrefined sea salt
  • 1 tablespoon butter


  • Preheat oven to 300 degrees
  • Butter your baking dish so the fish won’t stick. I used some ghee because it does well with high temperatures. Once buttered, place fish on dish
  • Sprinkle fish with lemon, cayenne pepper, oregano and sea salt
  • Dot with melted butter

  • Cover the baking dish with tin foil but make sure it does not touch the fish
  • Bake for about 15 minutes- Fish should be completely white, not translucent looking as it did before you popped it in the oven.

Yum! It is a light, refreshing way to cook your fish and you don’t have to be a master chef to make this turn out good either.

Until next time,
Loriel – Healthy Roots, Happy Soul 

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