Preparation Time
Prep Time 20-minutes, Serves 1 person per filet


  • 1 5 ounce grey sole filet (dover sole, lemon sole, flounder, scallops, and shrimp also work beautifully)
  • Lemon juice from one half of a lemon
  • 1 tbsp. capers
  • Salt
  • Pepper


  1. Pre-heat oven to 375 degrees.
  2. Salt and pepper both sides of the fish filets.
  3. Take a large piece of foil, enough to create a bag around the fish and place the filets into it.
  4. Place the foil with the fish into a pyrex baking dish.
  5. Drizzle the olive oil and then squeeze the lemon over the fish.
  6. Add the capers atop the filets and drizzle some of the caper juice over it as well.
  7. Close the foil, folding the edges to make a sealed pouch (no air should get through so the fish can steam).
  8. Place the dish into the oven (you can also do this on the grill placing the foil bag onto a baking sheet and then onto the grill)
  9. Cook for approximately 10-12 minutes, until fish is soft and flaky (more or less depending on the size of the filet.
  10. When done, remove dish from oven.
  11. Serve with polenta, a whole grain, or potato and a vegetable side.