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.
Baked Sole in Fresh Tomato Sauce
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.
This looks amazing, you made a super good choice!
I still have half the sauce left, too! So the dilemma continues…
Sue,
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
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!
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.
Mary
wonderful recipe and so simple love it
Pretty, pretty, pretty –
gorgeous, effortless, healthy!
This looks amazing, definitely making this but maybe I’ll add some white beans to make it a little heartier 🙂
Anna that’s a great idea.
This is gorgeous and I’m always looking for new fish recipes. Will definitely try this asap. Thanks Sue!
Thanks Marina—I think I’m trying to blot out the memory of all that Maine lobster I left behind.
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.
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!
This looks amazing! Now I know what to do with mine… 🙂
I think this would be good with shrimp or scallops, too!
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!
Thanks, Amy, and I wasn’t just saying that, either. The fresh tomato sauce makes all the difference.