This Pan-Baked Sole Fish is a simple yet flavorful dish. Delicate sole fish is baked perfectly and paired with crispy pan-seared potatoes, caramelized onions, and red peppers. A touch of fresh lemon juice and chopped parsley adds brightness, balancing the dish’s richness. Ideal for a healthy weeknight dinner or a special occasion, this meal is light, refreshing, and satisfying.
Preparation Time
- Prep time: 15 minutes
- Cook time: 30 minutes
- Total time: 45 minutes
Ingredients (for four people)
For the Sole Fish
- 4 sole fish (about 5-6 oz each, sogliola in Italian), or a large one
- 2 tablespoons olive oil
- 1 tablespoon butter
- Salt and pepper to taste
- 1 lemon, cut into wedges
- Fresh parsley, chopped (for garnish)
For the Pan-Seared Potatoes and Vegetables
- 12-16 small new potatoes, peeled and sliced into rounds
- 1 medium red bell pepper, thinly sliced
- 1 medium onion, thinly sliced
- 2 tablespoons olive oil
- 1 tablespoon butter
- Salt and pepper to taste
- 1 teaspoon dried thyme (optional)
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C).
Step 2: Prepare the Sole Fish
Pat the sole fish dry and season with salt and pepper on both sides. Heat 2 tablespoons of olive oil and 1 tablespoon of butter over medium heat in a large oven-safe pan. Place the sole fish in the pan and sear on each side for 2-3 minutes until lightly golden. Once seared, transfer the pan to the preheated oven and bake for 10-12 minutes until the fish is cooked and flakes easily with a fork. Set the fish aside and keep warm.
Step 3: Pan-Sear the Potatoes, Red Pepper, and Onion
While the sole is baking, heat 2 tablespoons of olive oil and 1 tablespoon of butter in a large skillet over medium heat. Add the sliced potatoes and cook for 6-8 minutes, turning occasionally until golden and crispy on the edges. Add the sliced red pepper and onion to the pan, seasoning with salt, pepper, and thyme. Continue cooking for another 6-8 minutes, stirring occasionally, until the vegetables are tender and caramelized.
Step 4: Assemble the Dish
To serve, arrange the seared potatoes, red peppers, and onions on each plate. Next to the vegetables, place the baked sole fish or fillets. Garnish the fish with fresh lemon wedges and sprinkle generously with chopped parsley. Serve immediately while everything is hot.
Tips and Tricks
- Crispy Potatoes: For extra crispy potatoes, ensure the pan is hot before adding the potatoes and avoid overcrowding the skillet to allow even browning.
- Perfectly Baked Sole: Sole is a delicate fish that cooks quickly, so be careful not to overbake it. The fish should flake easily but remain moist and tender.
- Flavor Variations: Add a pinch of paprika or smoked paprika to the vegetables for extra flavor.
Serving Suggestions
- Serve with a Green Salad: A light green salad with a lemon vinaigrette would pair beautifully with the fish and vegetables.
- Crusty Bread: Add a slice of crusty bread on the side to mop up the delicious juices from the pan-baked fish and seared vegetables.
Wine Pairing
- Italian Wine: An Italian Verdicchio or Vermentino would complement the delicate sole and enhance the lemon and parsley garnish.
- Bulgarian Wine: A Tamianka from Bulgaria, with its fresh, aromatic profile, would match beautifully with the dish’s light and refreshing flavors. Alternatively, a Misket wine from Bulgaria would complement the herbs and lemon.
Nutritional Information (Per Serving)
- Calories: 420 kcal
- Protein: 32g
- Fat: 22g
- Carbohydrates: 28g
- Fiber: 4g
- Sugar: 5g
- Cholesterol: 85 mg
- Sodium: 360 mg
Dietary Modifications
- Gluten-Free: This recipe is naturally gluten-free.
- Dairy-Free: Substitute the butter with extra olive oil or a plant-based butter alternative for a dairy-free version.
About the Pan-Baked Sole Fish with Potatoes and Peppers
This Pan-Baked Sole Fish with Pan-Seared Potatoes, Red Pepper, and Onion is a wonderfully balanced dish that pairs tender, flaky fish with rich, golden potatoes and caramelized vegetables. The brightness of the lemon and parsley adds a fresh finish, making this meal light and full of flavor. It’s a versatile dish that’s easy to prepare, yet elegant enough for a special dinner.
Cultural Context
Sole, or sogliola in Italian and морски език in Bulgarian, is a mild and tender fish that’s popular in Mediterranean and European cuisines. Preparing sole with simple vegetables like potatoes, peppers, and onions is a traditional method in many coastal regions, where fresh fish and seasonal produce are staples. The addition of fresh herbs, lemon, and olive oil reflects the Mediterranean emphasis on light, flavorful dishes that highlight the natural ingredients.
