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Mediterranean Sole with Blistered Tomatoes & Olives - Image 1

Mediterranean Sole with Blistered Tomatoes & Olives

French cuisineMediterranean cuisineMediterranean
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Mediterranean Sole with Blistered Tomatoes & Olives

  1. Fried Fish Dishes

Prep: 15 min • Cook: 12 min. A vibrant Mediterranean interpretation of pan-fried sole, served with a bright sauce of blistered cherry tomatoes, Kalamata olives, fresh basil, and a hint of white wine, creating a light yet flavorful dish perfect for a quick weeknight meal or a charming dinner party.

Preparation time
15 min
Cooking time
12 min
Total time
27 min
Servings
2
Course
Main
Complexity
Easy
Units:
Scale:

Ingredients

  • 2 pcs sole fillets(about 6 oz each, skinless)
  • 1/4 cup all-purpose flour(for dredging)
  • 2 tbsp unsalted butter
  • 1 tbsp olive oil
  • 1 cup cherry tomatoes(halved)
  • 1/4 cup kalamata olives(pitted and halved)
  • 2 pcs garlic(cloves, minced)
  • 1/4 cup dry white wine(such as Sauvignon Blanc)
  • 1/4 cup fresh basil(chopped)
  • 1/2 pcs lemon(for juice and garnish)
  • salt(to taste)
  • black pepper(freshly ground, to taste)

Instructions

Preparation

  1. Pat the sole fillets dry with paper towels. Season both sides with salt and pepper. Lightly dredge the fillets in flour, shaking off any excess.
  2. Halve the cherry tomatoes and Kalamata olives. Mince the garlic and chop the fresh basil.

Cooking

  1. Heat olive oil and 1 tablespoon of butter in a large skillet over medium-high heat until the butter is melted and shimmering.
  2. Carefully place the sole fillets in the hot skillet. Cook for 2-3 minutes per side, until golden brown and cooked through. Remove the sole from the skillet and set aside on a plate, tented with foil to keep warm.
  3. In the same skillet, add the remaining 1 tablespoon of butter. Add the halved cherry tomatoes and minced garlic. Cook for 3-4 minutes, stirring occasionally, until the tomatoes begin to blister and soften.
  4. Pour in the white wine and bring to a simmer, scraping up any browned bits from the bottom of the pan. Cook for 1-2 minutes, until the wine slightly reduces.
  5. Stir in the Kalamata olives and fresh basil. Season the sauce with salt and pepper to taste.
  6. Return the sole fillets to the skillet, spooning the tomato and olive sauce over them. Squeeze fresh lemon juice over the top before serving.

Serving

  1. Serve immediately, garnished with extra fresh basil and lemon wedges if desired. This dish pairs wonderfully with a side of couscous or a light green salad.

Nutrition

Servings
2
Serving size (imperial)
6 oz
NutrientPer servingPer 100 gTotal (2 servings)
Calories350.5 kcal206.2 kcal701 kcal
Protein35.2 g20.7 g70.4 g
Fat15.8 g9.3 g31.6 g
Carbs12.1 g7.1 g24.2 g

Tips

  • Ensure your sole fillets are completely dry before dredging in flour to achieve a crispier crust.
  • Don't overcrowd the pan when cooking the sole; cook in batches if necessary for best searing.
  • A sprinkle of toasted pine nuts adds a lovely crunch and nutty flavor to the final dish.

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