0 from 45 votes
Baked Sole in Fresh Tomato Sauce
Baked sole in fresh tomato sauce is a healthy summer dinner we make on repeat all season long.
Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 2
Calories: 207 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 cup fresh tomato sauce recipe here
- 2 fillets sole
- 1/2 cup pitted kalamata olives
- 1/2 lemon thinly sliced
- 3 sprigs thyme leaves
- Salt and cracked black pepper to taste
Instructions
- Set oven to 400°F.
- Spoon a thick layer of tomato 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.
Cup of Yum
Notes
- For a quick tomato sauce made with canned tomatoes see my Quick San Marzano Tomato Sauce.
Nutrition Information
Serving
1 filet
Calories
207kcal
(10%)
Carbohydrates
11g
(4%)
Protein
23g
(46%)
Fat
9g
(14%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Trans Fat
0.02g
Cholesterol
77mg
(26%)
Sodium
1246mg
(52%)
Potassium
696mg
(20%)
Fiber
4g
(16%)
Sugar
5g
(10%)
Vitamin A
796IU
(16%)
Vitamin C
25mg
(28%)
Calcium
83mg
(8%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 207
% Daily Value*
| Serving | 1 filet | |
| Calories | 207kcal | 10% |
| Carbohydrates | 11g | 4% |
| Protein | 23g | 46% |
| Fat | 9g | 14% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 77mg | 26% |
| Sodium | 1246mg | 52% |
| Potassium | 696mg | 15% |
| Fiber | 4g | 16% |
| Sugar | 5g | 10% |
| Vitamin A | 796IU | 16% |
| Vitamin C | 25mg | 28% |
| Calcium | 83mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.