Mediterranean-Style Sole
This Mediterranean-Style Sole is one of those recipes that makes you feel like you’re eating at a little seaside café—no reservations needed. Lightly fried sole fillets topped with sweet roasted cherry tomatoes, capers, golden garlic, Kalamata olives for that salty bite, fresh herbs, and a buttery lemon sauce that brings everything together. Serve it with crusty bread or roasted potatoes, and it’s sure to be a new favourite.
Ingredients
- 1½ lb sole fillet about 10–12 thin fillets
- 1 lemon juiced
- 1 lemon wedged for serving
- ½ cup extra virgin olive oil divided
- 3 tbsp ghee or unsalted melted butter add up to ½ cup for extra richness
- 3 garlic cloves thinly sliced
- 2 tbsp capers drained
- 1 tsp seasoned salt or to taste
- ¾ tsp ground black pepper
- 1 tsp ground cumin
- 1 tsp garlic powder
- ½ cup all-purpose flour (use cornstarch for gluten-free) for dredging
- 1 pint cherry tomatoes
- ¼ cup Kalamata olives pitted and halved
- Fresh basil or fresh sage torn (for garnish)
- Parmesan cheese shaved (optional)
Instructions
- Preheat oven to 425°F (220°C).
- On a sheet pan, toss cherry tomatoes, Kalamata olives, and thinly sliced garlic with a drizzle of olive oil, salt, and pepper. Roast for 15–20 minutes, or until the tomatoes are blistered and beginning to burst, and the garlic is golden and fragrant. Set aside.
- In a small bowl, whisk together lemon juice, half the olive oil, and melted butter. Stir in the capers and a pinch of seasoned salt. Set aside.
- In another small bowl, combine the seasoned salt, pepper, cumin, and garlic powder. Sprinkle this mixture evenly over both sides of the sole fillets.
- In a shallow dish, add the flour and lightly dredge each fillet, pressing to ensure an even coating.
- Heat a tablespoon of olive oil in a large skillet over medium heat. Once hot, add the sole fillets (in batches, if necessary) and cook for 2–3 minutes per side until golden and crispy. Transfer to a paper towel-lined plate to drain.
- Arrange the crispy sole fillets on a serving platter. Spoon the roasted tomato, olive, and garlic mixture over the top, and drizzle with the garlic-caper lemon sauce.
- Garnish with torn fresh basil or sage and shavings of Parmesan cheese, if using. Serve with extra lemon wedges and crusty bread or roasted potatoes on the side.
Notes
- Short on time?: Instead of roasting, you can sauté the cherry tomatoes and olives in a pan with olive oil for 5–6 minutes until the tomatoes soften and blister. (keep in mind, roasting adds deeper flavour.)
- Fish alternatives: Flounder or tilapia work well if sole isn’t available. Just adjust the cook time.