Sole is a white fish that isn’t all that fishy, which is great for folks like me who are still developing a pallet for fish in general. It’s a flat fish in the flounder family that, like all fish, should be sustainably sourced due to over fishing.
That said, it’s worth the extra effort because it is soft, flaky and delicious. This recipe is a savory European summer on a plate. It’s healthy and super simple to make.
First, you heat up some oil with garlic and red chillies. Remove from heat and mix in some cherry tomatoes, Kalamata olives, and capers. As you’ll see in the show, there was a great olive debate and we ending up leaving out the capers and olives. When I made this again at home, I piled up on them. This recipe is delicious either way.
Then, you take your sole, place it on some parchment paper, and layer your topping on top adding in some thyme and a small pad of butter.
Now for the tricky part, you need to fold all the edges around your fish twisting the end to seal all the juices in. It doesn’t have to look pretty but it’s worth the effort to have a nicely sealed pouch to keep all the yummy juices and flavor in.
Bake at 450 degrees for roughly eight to ten minutes. Time will vary depending on the thickness of your fish. And that’s it.
For the show, we served this dish on garlic toasted Ciabatta which was delicious. At home, I served on a bed of couscous because that is what I had. Either way, the juices soaked nicely into the grains adding flavor and making it a more substantial meal. For low carb, you could serve with a nice frisee or baby arugula salad with lemon vinaigrette. But personally, I recommend the bread.