Cover a metal plate in tin foil (makes clean up easy).
Place the fillet of sole (frozen or thawed) on the plate.
Drown the fish in real lemon juice - be generous.
Generously sprinkle dill weed on the fish.
When the oven reaches 450 °F start cooking, and leave it in until done. If the sole was thawed it takes about 6 minutes, frozen takes about 17 minutes.
Note: Sole fillets are not typically too big, so you might want two if you're really hungry.
Nutrition summary
There are 207 calories in 1 serving of Lemon Dill Sole.
