Baked Sole in Fresh Tomato Sauce

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.

Baked Fish in Fresh Tomato Sauce 3

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.

Baked Fish in Fresh Tomato Sauce 2

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.

Baked Fish in Fresh Tomato Sauce

3.5 from 14 votes

Baked Sole in Fresh Tomato Sauce

Course Dinner Recipes, fish, Gluten Free, Healthy, Paleo, Sauces and Pestos, Summer
Prep Time 5 minutes
Cook Time 15 minutes
Yield 2
Author Sue Moran


  • 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


  • 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.
The nutritional information for recipes on this site is provided as a courtesy and although tries to provide accurate nutritional information, these figures are only estimates.


baked sole pin


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    Please rate this recipe!

  • Reply
    June 3, 2016 at 7:21 am

    Hi 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?

  • Reply
    Thyme (Sarah)
    August 14, 2012 at 11:43 am

    Just beautiful. I like all of the color combinations too. I’ve never made fresh tomato sauce but you really have me sold…

  • Reply
    August 9, 2012 at 2:26 pm

    Nice explained recipe! Food looks good on the photos.

  • Reply
    Gerlinde in Dallas
    August 9, 2012 at 4:38 pm

    I almost always end up pan frying sole.. thanks for this great alternative!

  • Reply
    Heather Schmitt-Gonzalez
    August 9, 2012 at 3:08 pm

    Mmmm…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!

  • Reply
    August 9, 2012 at 2:20 pm

    I’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?

    • Reply
      Sue/the view from great island
      August 9, 2012 at 5:38 pm

      I 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!!

  • Reply
    Cathy at Wives with Knives
    August 9, 2012 at 1:29 pm

    Sole is my favorite white fish and I love this way to cook it. What a beautiful dish!

  • Reply
    August 9, 2012 at 11:07 am

    I love that this fish dish is so simply flavored…that’s how you know it must also be utterly delicious.

  • Reply
    August 9, 2012 at 7:39 am

    Now I will be making this too! Yum!

  • Reply
    Pat @ Mille Fiori Favoriti
    August 8, 2012 at 11:47 pm

    I love this, Sue! There is nothing as good as summer’s fresh tomato sauce and this is wonderful way to use it.

  • Reply
    Ellen B Cookery
    August 8, 2012 at 8:37 pm

    What a lovely recipe full of lots of flavour!

  • Reply
    August 8, 2012 at 6:51 pm

    That fish does look amazing–super simple and fresh and delicious. Combining beautiful fish with fresh summer tomatoes is obviously a great idea!

  • Reply
    The Café Sucré Farine
    August 8, 2012 at 6:10 pm

    This looks amazing, you made a super good choice!

  • Reply
    l o v e l y t h i n g s
    August 8, 2012 at 11:46 pm

    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?

    • Reply
      Sue/the view from great island
      August 9, 2012 at 5:27 pm

      It 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!

  • Reply
    Ocean Breezes and Country Sneezes
    August 8, 2012 at 9:52 pm

    I 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.


  • Reply
    Rebecca Subbiah
    August 8, 2012 at 9:43 pm

    wonderful recipe and so simple love it

  • Reply
    August 8, 2012 at 8:47 pm

    Pretty, pretty, pretty –
    gorgeous, effortless, healthy!

  • Reply
    Anna Kreymer
    August 8, 2012 at 6:37 pm

    This looks amazing, definitely making this but maybe I’ll add some white beans to make it a little heartier 🙂

  • Reply
    Marina {Yummy Mummy)
    August 8, 2012 at 4:51 pm

    This is gorgeous and I’m always looking for new fish recipes. Will definitely try this asap. Thanks Sue!

  • Reply
    From Beyond My Kitchen Window
    August 8, 2012 at 4:44 pm

    So 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.

    • Reply
      Sue/the view from great island
      August 8, 2012 at 8:33 pm

      It 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!

  • Reply
    August 8, 2012 at 4:37 pm

    This looks amazing! Now I know what to do with mine… 🙂

  • Reply
    August 8, 2012 at 4:36 pm

    Oh 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!

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