Charred Lemon-Broiled Sole with Asparagus and Tomatoes

Great for lunch and dinner.

Calories: 312 (156 per serving)
Prep Time: 5 minutes
Cook Time: 10 minutes 
Yield: 2 servings


  • 1 pound fresh sole fillets (70 calories)
  • Extra virgin olive oil (approximately 170 calories)
  • Fresh ground sea salt and pepper
  • 4-6 springs of thyme
  • 1 lemon, thinly sliced
  • Asparagus (40 calories)
  • 2 tomatoes, cut in ½ (32 calories)


  1. Preheat broiler in oven.
  2. Lightly cover asparagus with olive oil.
  3. Salt and pepper.
  4. Lightly cover tomatoes with olive oil.
  5. Salt and pepper.
  6. Grease 8×8 baking pan, or pan large enough to fit asparagus.
  7. Place asparagus and tomatoes in baking pan.
  8. Broil for 5 minutes.
  9. While asparagus and tomatoes are broiling, prep sole fillets.
  10. Line a 9 x 12 baking dish with parchment paper.
  11. Rinse fish and pat dry.
  12. Lightly cover fillets with olive oil.
  13. Salt and pepper each side.
  14. Place thyme sprigs on top of fillets.
  15. Place thinly sliced lemons on top of thyme.
  16. Move asparagus and tomatoes to bottom rack in oven.
  17. Place fish on the top rack of oven and broil for 5 minutes.
  18. Serve warm.


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