4 from 1 vote
Lemon Thyme Roasted Sole and Asparagus with a creamy dijon lemon sauce. A delicious easy to prepare roasted fish dish that is gluten free, paleo friendly, and whole 30 compliant. Spring is here, and you should celebrate with this perfectly seasonal roasted sole. |abraskitchen.com
Lemon Thyme Roasted Sole and Asparagus
Prep Time
2 mins
Cook Time
33 mins
Total Time
35 mins

Perfectly roasted lemon thyme sole with crisp-tender asparagus and a creamy lemon dijon sauce. This is a no muss, no fuss, fish dish that you will want to make over and over again. Gluten free, paleo, whole 30

Course: Main Course
Cuisine: Mediterranean
Servings: 2 large servings
Calories: 490 kcal
Author: Abra Pappa
  • 1 lb. asparagus
  • 1 lb. sole about 8 thin filets or 4 thicker filets
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1 tsp pepper
  • 10 sprigs fresh thyme or a pinch of dried thyme
  • zest of one lemon
Lemon Dijon Sauce
  • 3 tbsp butter
  • 1/4 tsp dijon mustard
  • 1 tbsp lemon juice
  • 5 tbsp fish cooking liquid
  • generous pinch of salt
  1. Preheat oven to 350°
  2. Place asparagus in baking dish, I created two layers of asparagus facing opposite directions. Drizzle with 1.5 tbsp olive oil and sprinkle with 1/4 tsp salt and pepper, 1/2 of the lemon zest, and a few sprigs of fresh thyme. Bake at 350 for 14 minutes.
  3. Season sole with salt and pepper on both sides. Lay sole over asparagus (after asparagus has cooked for 14 minutes) in a double layer if fish is very thin (mine was). Place remaining fresh thyme and remaining lemon zest over fish, drizzle with remaining (1/2 tbsp) olive oil.
  4. Roast in oven for 19 minutes, remove from oven and set aside.
  5. In a small saucepan over medium heat melt butter and whisk in mustard. Whisk continuously adding lemon juice and 5 tbsp of fish cooking liquid (I simply tilt the baking dish and scoop out the 5 tbsp). Cook for 4 minutes, or until sauce thickens. Season sauce with a pinch of sea salt.
  6. Pour sauce over fish and serve immediately.
Nutrition Facts
Lemon Thyme Roasted Sole and Asparagus
Amount Per Serving
Calories 490 Calories from Fat 324
% Daily Value*
Fat 36g55%
Saturated Fat 14g88%
Cholesterol 147mg49%
Sodium 1998mg87%
Potassium 851mg24%
Carbohydrates 11g4%
Fiber 5g21%
Sugar 4g4%
Protein 33g66%
Vitamin A 2560IU51%
Vitamin C 23.6mg29%
Calcium 127mg13%
Iron 6.2mg34%
* Percent Daily Values are based on a 2000 calorie diet.