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Categories: Fish and shellfish, Main courses, Quick and easy

Sole Provencal

Sole Provencal
Los Angeles Times

Sole is a delicate but firm white fish that needs only a flash in the pan with butter and lemon to be delicious. But when tomatoes and basil are at their best, they're perfect as a topping for this sole, ... Read more

Total time: 25 minutes | Serves 6
Note: You can also use halibut or tilapia in this recipe; just be sure to keep an eye on the fish as it cooks, particularly if some filets are thicker and larger than others. Add a few extra minutes cooking time for thicker filets.
  • 2 pounds tomatoes, seeded and roughly chopped
  • 2 cloves garlic, finely minced
  • 2 tablespoons capers, drained
  • 1/2 cup fresh basil leaves, thinly sliced
  • 5 tablespoons extra-virgin olive oil, divided
  • Salt, pepper
  • 1 1/2 pounds sole filets
  • About 1/2 cup flour, for dredging

Step 1Heat the oven to 400 degrees.

Step 2Combine the tomatoes, garlic, capers, basil, 2 tablespoons of olive oil, 1/4 teaspoon of salt and 1/4 teaspoon of pepper in a bowl and set aside.

Step 3Rinse the fish and pat dry. Lightly sprinkle with salt and pepper and dredge in flour. Heat a large skillet and add the remaining olive oil. Add several filets to the pan and cook 1 minute per side, then remove. Repeat with the remaining filets. Place the fish in one layer in a large roasting pan. Spread the tomato mixture over the top and bake until the fish flakes with a fork and is cooked through, 5 to 7 minutes.

Each serving:
245 calories; 226 mg sodium; 61 mg cholesterol; 13 grams fat; 2 grams saturated fat; 9 grams carbohydrates; 23 grams protein; 1.76 grams fiber.
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