Great Mediterranean flavors in this fish recipe. Simple, elegant, tasty and healthy, too! Recipe from the Food Network Kitchens. Note: you don't need much salt because there is enough salty flavor from the olives and capers.
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- 5 tablespoons extra-virgin olive oil, plus some extra for the pan and fish
- 24 ounces sole fillets
- kosher salt, to taste
- fresh ground black pepper, to taste
- 14 ounces plum tomatoes, drained
- 1 small onion, halved and sliced
- 15 -20 pitted kalamata olives, sliced in half
- 2 tablespoons capers, drained
- 1/2 cup flat leaf parsley, coarsely chopped
- 1/4 cup dried breadcrumbs
- 1Preheat your oven to 400 degrees F.
- 2Lightly brush a 1 1/2 quart oval gratin dish (or something similar in size) with olive oil.
- 3Lay the fish out on your work surface skin side up. Drizzle with a bit of olive oil and season with a little bit of salt and pepper, to taste. Fold the fillets in half (thick end over thin) and lay them right down the center of the prepared gratin dish, slightly overlapping.
- 4Crush the drained tomatoes through your fingers into a bowl. Stir in 3 T. of the olive oil, the onion, olives, capers and pepper to taste. Stir in the parsley and spoon some of the mixture right over the fish, letting some of the sauce to fall to the sides.
- 5Toss the remaining 2 T. olive oil with the bread crumbs until they are evenly moist and then scatter them over the fish.
- 6Bake until the fish is cooked through and the crumbs get crispy and brown - about 25 minutes.
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Nutritional Facts for Sole Gratin With Tomatoes, Capers and Olives
Serving Size: 1 (340 g)
Servings Per Recipe: 4
- Amount Per Serving
- % Daily Value
- Calories 342.7
- Calories from Fat 203
- Total Fat 22.6 g
- Saturated Fat 3.4 g
- Cholesterol 76.6 mg
- Sodium 812.7 mg
- Total Carbohydrate 12.1 g
- Dietary Fiber 2.7 g
- Sugars 3.8 g
- Protein 23.5 g