Mediterranean Sole

Mediterranean SoleOne of the things about writing a food blog is you spend a lot of time in the kitchen preparing food.   As a result you have to make sure that you are exercising regularly and making healthy dishes because if you don’t, a “champagne lifestyle” can quickly have you putting on weight or worse, lead to health issues.  So yesterday we had one of our favorite healthy tofu dishes, and today is fish day!   We source most of our fish from Costco, and they include wild salmon, halibut, Mahi-Mahi, tuna and lots of sole.  Costco sells large bags of frozen sole where each filet is individually wrapped.  This is great because since it is such a big bag of fish you don’t have to worry about the remaining filets getting freezer burn.  Sole is a very versatile fish, it’s easy and fast to make and when prepared properly can be quite delicious.  This preparation of sole allows the Mediterranean flavors to be the center of attention and it pairs very nicely with a warm black beluga lentil salad.

Mediterranean Sole
Prep time

Cook time

Total time


Recipe type: Main
Serves: 2

  • 4 sole filets
  • 3 Roma tomatoes, cubed
  • ½ cup of Kalamata olives, chopped (available at Costco at a much reduced price)
  • ¼ cup of capers, chopped
  • 1 tablespoon of Kirkland balsamic vinegar
  • 2 tablespoons lemon juice
  • Kirkland sea salt and fresh ground Telicherry pepper
  • fresh basil
  • zest of one lemon

  1. Preheat oven to 400F
  2. In a bowl mix together the olives, capers and tomatoes. Add the balsamic vinegar and salt and pepper to taste.
  3. Cover one of your flat baking pans with parchment paper and distribute the 4 filets on it.
  4. Lightly sprinkle each filet with salt, pepper and lemon juice. Top each with an equal amount of the olive and tomato mixture.
  5. Bake the sole filets at 400F for approximately 15 minutes or until the fish flakes with a fork.
  6. Once removed from the oven, sprinkle each filet with lemon zest and chopped fresh basil.
  7. Serve with a nice potato side, rice or a warm black beluga lentil salad