Baked Sole in Fresh Tomato Sauce is a healthy, 30-minute, low carb, Whole 30 meal that celebrates the bounty of fresh summer tomatoes! This quick and easy baked fish is ideal for busy weeknights.
I drove myself crazy trying to decide what to do with my 15 minute Fresh Tomato Sauce. It sat in the refrigerator for a couple of days and every time I opened the door I devised a new plan. First I was going to use it to make an ultra-light summer version of spaghetti with tiny meatballs, then a fresh tomato dip for fried zucchini sticks. I briefly considered a Spanish omelet. But in the end I went with this Mediterranean inspired baked fish. This could be Greek, Spanish, or Italian. It’s so healthy it’s almost ridiculous. It takes just a few minutes to throw together (assuming you’ve already got your sauce) and it’s one of the best things I’ve ever eaten. How often do those three coincide? Except for a drizzle of olive oil right before this hits the oven, this dish is virtually calorie free. And the flavor of the tomato sauce is unbelievable. I’m making it again this week.
This is the first time I’ve used sole this season. The delicacy of the this healthy white fish works well with the lightness of the fresh sauce. I love the contrast between the bright fish, the bright red sauce, and the black olives. I love the little hint of yellow in the lemon rind, and the specks of green thyme leaves.
It helps to serve some crusty bread with this baked sole, because you aren’t going to want to waste any of that sauce left in the pan.
Ingredients
- Fresh Tomato Sauce, recipe here
- 2 fillets of sole
- handful of pitted kalamata olives
- a few thin slices of lemon
- sprigs of fresh thyme
- salt and fresh cracked pepper
Instructions
- Set oven to 400F
- Spoon a thick layer of sauce into a baking pan. Lay out the fish on top of the sauce. Top with lemon slices, olives, and thyme. Sprinkle with salt and pepper.
- Bake for about 15 minutes until the fish is done, and then run the pan under the broiler for a minute or two to get the whole thing sizzling.
39 Comments
Marlene
June 3, 2016 at 7:21 amHi Sue, I would love to try this recipe, but there doesn’t seem to be a link in the recipe for the fresh tomatoe sauce. Am I missing something?
Marlene
Thyme (Sarah)
August 14, 2012 at 11:43 amJust beautiful. I like all of the color combinations too. I’ve never made fresh tomato sauce but you really have me sold…
Gerlinde in Dallas
August 9, 2012 at 4:38 pmI almost always end up pan frying sole.. thanks for this great alternative!
Heather Schmitt-Gonzalez
August 9, 2012 at 3:08 pmMmmm…that’s a beauty. And your sole looks so incredibly fresh. Sigh. I want to live by an ocean so I can eat more fantastic fish and seafood!
Chinese restaurant Brisbane
August 9, 2012 at 2:26 pmNice explained recipe! Food looks good on the photos.
Sue/the view from great island
August 9, 2012 at 5:38 pmThank you!
Mary
August 9, 2012 at 2:20 pmI’ve never tried sole. Of course, I won’t be trying it anytime soon now that I have a freezer packed full of other fish! I wonder how halibut would do in a light tomato sauce? Any thoughts?
Sue/the view from great island
August 9, 2012 at 5:38 pmI think halibut would be great, as well as tilapia or snapper. Unfortunately salmon is probably one of the only fish I can think of that wouldn’t be perfect for this sauce, but I’m not going to feel sorry for you with a freezer full of wild caught Alaskan salmon!!
Cathy at Wives with Knives
August 9, 2012 at 1:29 pmSole is my favorite white fish and I love this way to cook it. What a beautiful dish!
Sue/the view from great island
August 9, 2012 at 5:36 pmI love sole, too, but surprisingly I don’t see it very often.
Joanne
August 9, 2012 at 11:07 amI love that this fish dish is so simply flavored…that’s how you know it must also be utterly delicious.
Eleanor
August 9, 2012 at 7:39 amNow I will be making this too! Yum!
Pat @ Mille Fiori Favoriti
August 8, 2012 at 11:47 pmI love this, Sue! There is nothing as good as summer’s fresh tomato sauce and this is wonderful way to use it.
Ellen B Cookery
August 8, 2012 at 8:37 pmWhat a lovely recipe full of lots of flavour!
Eileen
August 8, 2012 at 6:51 pmThat fish does look amazing–super simple and fresh and delicious. Combining beautiful fish with fresh summer tomatoes is obviously a great idea!
The Café Sucré Farine
August 8, 2012 at 6:10 pmThis looks amazing, you made a super good choice!
Sue/the view from great island
August 8, 2012 at 8:38 pmI still have half the sauce left, too! So the dilemma continues…
l o v e l y t h i n g s
August 8, 2012 at 11:46 pmSue,
I wish I were having this tonight!! Love everything about this dish…make the sauce ahead, delicious AND healthy and super easy! Tomorrow night…what did you serve with it?
xo
annie
Sue/the view from great island
August 9, 2012 at 5:27 pmIt is your kind of dish, Annie. I’ve been thinking about you lately, hope you’re enjoying your new surroundings. What did I serve this with? Funny you should ask…my husband wanted to eat leftovers for dinner that night, so I ended up eating both pieces of fish myself, and that was it! I was too tired to cook anything to go with it, and anyway I was so excited about the fish I didn’t care. I’m sure I’m not the only food blogger with strange eating habits!
Ocean Breezes and Country Sneezes
August 8, 2012 at 9:52 pmI love sole, I like the idea of baking it with fresh tomato sauce, herbs, lemon & olives – yum! Julia Child’s favorite dish was sole meuniere, have you ever tried it? It’s really delicious, and Ina Garten has a really good recipe.
Thank you for your kind words about Kary, she was a wonderful friend and blogger, who will be deeply missed.
Mary
Rebecca Subbiah
August 8, 2012 at 9:43 pmwonderful recipe and so simple love it
Kate
August 8, 2012 at 8:47 pmPretty, pretty, pretty –
gorgeous, effortless, healthy!
Anna Kreymer
August 8, 2012 at 6:37 pmThis looks amazing, definitely making this but maybe I’ll add some white beans to make it a little heartier :)
Sue/the view from great island
August 8, 2012 at 9:03 pmAnna that’s a great idea.
Marina {Yummy Mummy)
August 8, 2012 at 4:51 pmThis is gorgeous and I’m always looking for new fish recipes. Will definitely try this asap. Thanks Sue!
Sue/the view from great island
August 8, 2012 at 8:38 pmThanks Marina—I think I’m trying to blot out the memory of all that Maine lobster I left behind.
From Beyond My Kitchen Window
August 8, 2012 at 4:44 pmSo Mediterranean, so healthy. I love the way this dish looks and the simplicity of it. Will have to give this one a try for sure.
Sue/the view from great island
August 8, 2012 at 8:33 pmIt really is the picture of health, that’s why I lead with the photo of the uncooked fish, you feel healthier just looking at it!
clare
August 8, 2012 at 4:37 pmThis looks amazing! Now I know what to do with mine… :)
Sue/the view from great island
August 8, 2012 at 8:31 pmI think this would be good with shrimp or scallops, too!
Amy
August 8, 2012 at 4:36 pmOh wow! From looking at that first picture, I knew this dish sounded good. But after you said it’s one of the best things you’ve ever eaten, I know I must try it. Beautiful!
Sue/the view from great island
August 8, 2012 at 8:29 pmThanks, Amy, and I wasn’t just saying that, either. The fresh tomato sauce makes all the difference.