Sole In Mediterranean Sauce

Sole In Mediterranean Sauce is a classic dish from the Mediterranean region. This recipe is made with Sole fillets dredged through flour and pan seared in olive oil then served with  sauté garlic, carrots, sweet onion, peppers, capers, olives and white wine. Sprinkle with some fresh chopped dill, and you have a bursting with flavor dish.

This is a classic dish couldn’t get any simpler or more heavenly. The sole fillets are slightly crispy, dripping with white wine sauce and studded with capers, dill and lemon, adding a big flavor hit to this already delicious fish.

This dish is close to the Classic Sole Meunière, just adding more flavors by adding carrots, peppers and brininess from the olives and capers.

What Other Fish Can I Use?

This dish is usually made with sole fillets, but feel free to use any of these in its place:

  • Tilapia
  • Trout
  • Snapper
  • Cod
  • Flounder

Basically you can use any white fish that you can find in the store. As I always say your kitchen your rules!

WHAT I LOVE ABOUT THIS RECIPE?

  • It’s done in 30 minutes
  • Easy weeknight dinner
  • Amazing flavor
  • Simple and affordable ingredients

What Can I Serve Sole In Mediterranean Sauce?

This simple and delicious fish dish pairs well with so much! You can eat it on its own or prepare one of these side dishes for a full satisfying meal.

TIPS FOR SUCCESS

  • Use a good dry wine
  • Get a good quality fish
  • Don’t over crow the pan, so the salmon can get crispy
  • Season the fish well
  • Get your Pan Hot before placing the fish – this will give the perfect sear to the fish

Craving More Fish? Try These Delicious Recipes:

Sole in Mediterranean Sauce

Stela Georgieva
Sole In Mediterranean Sauce is a classic dish from the Mediterranean region. This recipe is made with Sole fillets dredged through flour and pan seared in olive oil then served with sauté garlic, carrots, sweet onion, peppers, capers, olives and white wine. Sprinkle with some fresh chopped dill and you have a bursting with flavor dish.
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Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Course
Cuisine Mediterranean
Servings 6 servings
Calories 114 kcal

Equipment

Sauté Pan

Ingredients
 
 

  • 6 filets sole fish - or flounder, tilapia, snapper
  • 2-3 tbsp. olive oil
  • 1 large carrot - julienned
  • 1 small onion - sliced
  • 4 cloves Garlic
  • 5 small yellow and red peppers - julienned
  • 1/3 cup capers
  • 1/3 cup olives
  • 1/4 tsp. salt - or to taste
  • 1/4 tsp. black pepper - or to taste
  • 1/2 tbsp. onion powder
  • 1/2 tbsp. garlic powder
  • 3 tbsp. fresh dill - chopped
  • 1 cup white wine
  • flower - for dredging

Instructions
 

  • Season fish with salt and pepper, onion and garlic powder on both sides. Dredge the fillets through flour to coat both sides; shake off any excess flour.
  • Add 2tbsp of the olive oil to a hot skillet and when the oil is very hot lay as many fillets as will fit in the skillet and sauté a minute or two per side or until golden brown. Make sure not to overcrowd the skillet, if necessary do batches. Transfer the fish to a platter and repeat with remaining fish fillets if needed.  If you have a warming drawer keep the fish in the warming drawer until butter sauce is ready, otherwise preheat your oven to 200 F degrees, turn if off then place fish in the oven to keep it warm. Make sure the platter or dinner plates the fish is on are heat-proof.
  • Wipe the frying pan clean and add the 2 more tbsp. olive oil and heat up. Then add the julienne carrots, peppers and onion and sauté for 3-5 minutes on medium low . Add the slices of garlic and cook for another minute.
  • Add the white wine and deglaze the pan. Cook the wine for 30 second to a minute, or until half is evaporate. Add capers, olives and lemon juice to taste.
  • Remove from stove and add the file of sole and sprinkle with fresh dill and garnish with lemon slices.

Nutrition

Calories: 114 kcalCarbohydrates: 7 gProtein: 1 gFat: 6 gSaturated Fat: 1 gPolyunsaturated Fat: 1 gMonounsaturated Fat: 5 gSodium: 483 mgPotassium: 183 mgFiber: 2 gSugar: 2 gVitamin A: 2620 IUVitamin C: 9 mgCalcium: 44 mgIron: 1 mg
Keyword Sole Fish, Mediterranean Cuisine, CApers nad Wine Sauce, Main Course
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