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    • Pan-Fried Sole with Tomato-Caper Sauce

    Mark Sharron
    Easy
    30 Minutes
    2
    Pan-Fried Sole with Tomato-Caper Sauce is a classic Mediterranean-style dish that is easy to prepare and flavorful. The sole fillets are lightly coated in flour and pan-fried until golden brown, then simmered in a savoury tomato-caper sauce. This dish perfectly balances flavours with the fish's richness, the tomatoes' acidity, and the capers' brininess. This dish is sure to be a hit with family and friends.
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    Ingredients

    • 4 (6-ounce) sole fillets
    • Salt and freshly ground black pepper
    • 2 tablespoons olive oil
    • 1/4 cup dry white wine
    • 1/4 cup chicken stock
    • 1/4 cup capers, drained
    • 1/2 cup chopped tomatoes
    • 2 tablespoons chopped fresh parsley
    • 2 tablespoons butter, cut into small cubes

    Method

    • Step-by-Step Method: Pan-Fried Sole with Tomato-Caper Sauce
    • Pat the sole fillets dry on both sides with paper towels.
    • Season both sides of the fillets with salt and freshly ground black pepper.
    • Heat 1 tablespoon of olive oil in a large nonstick skillet over medium-high heat until shimmering.
    • Place two fillets in the skillet (do not overcrowd the pan); cook 2–3 minutes per side, turning once, until golden and just cooked through.
    • Transfer cooked fillets to a warm plate; tent loosely with foil.
    • Add the remaining 1 tablespoon olive oil to the skillet.
    • Repeat with the remaining fillets; transfer to the plate with the others when done.
    • Lower heat to medium; pour in the dry white wine and chicken stock.
    • Scrape any browned bits from the skillet and simmer until the liquid is reduced by about half.
    • Stir in the drained capers and chopped tomatoes; simmer 1–2 minutes to gently soften the tomatoes.
    • Whisk in the butter cubes, a few at a time, until melted and the sauce is glossy.
    • Stir in the chopped fresh parsley; taste and adjust seasoning with salt and pepper if needed.
    • To serve, arrange the sole fillets on warm plates and spoon the tomato-caper sauce generously over the top.
    • Garnish with extra chopped parsley if desired.
    • Suggestion: Serve with steamed greens or a light salad to complement the low-carb, high-protein profile.
    • Plating tip: Overlap fillets slightly, sauce them just before serving, and finish with a final drizzle of olive oil for shine.