Sole Fillets With Tartar Sauce

Fondation OLO | Recipe | Sole Fillets With Tartar Sauce
the illustrated version
of this recipe

Kids and adults alike will enjoy dipping their fish in the sauce.

  • Preparation time: 10 minutes
  • Cooking time: 10 minutes
  • Servings: 4
  • Cost per serving: $1.68
  • Storage: 3 days in the fridge.
  • Kitchen tools: Measuring cups and spoons, cutting board, sharp knife, baking sheet, parchment paper (or oil), paper towels, spoon, small bowl, fork
  • This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition.


  • 400g (1 package) frozen sole fillets, thawed
  • 45 ml (3 tbsp) butter or margarine, melted (divide up: 30 ml [2 tbsp] + 15 ml [1 tbsp])
  • Salt and pepper to taste
  • 60 ml (¼ cup) mayonnaise
  • 60 ml (¼ cup) plain yogurt (or the same quantity of mayonnaise)
  • 30 ml (2 tbsp) relish
  • 30 ml (2 tbsp) large dill pickles, finely chopped
  • 1 ml (¼ tsp) apple cider vinegar


1. Place oven rack in the middle position and preheat the oven to 200°C (400°F). Oil a baking sheet or cover with parchment paper.

Tip: This recipe is fast to make — prepare your side dishes ahead.

2. Dab off excess moisture on the sole fillets and place them on the baking sheet.

Variation: This recipe works well with many types of fish — feel free to vary the menu.

3. Spread 30 ml (2 tbsp) of melted butter over the fish fillets with a spoon. Add salt and pepper.

4. Bake about 9 to 10 minutes, until the fish is cooked and lightly golden on top.

5. Meanwhile, prepare the tartar sauce. In a small bowl, combine the mayonnaise, yogurt, relish, pickles and vinegar with a fork. Add salt and pepper.

6. Spread the rest of the melted butter (15 ml [1 tbsp]) on the cooked sole fillets and serve with the tartar sauce.

Nutritional balance

This recipe provides foods from the following food groups:

  • Meat and alternatives

Serve with:

  • A grain product (rice or couscous, for example)
  • Vegetables (cooked vegetables, for example) and a fruit
  • A glass of milk or fortified soy beverage