5.0 from 3 votes
Sole Fillets with Cherry Tomatoes
Sole fillet with cherry tomatoes is a quick and easy fish recipe, light but full of flavor.It's a perfect fish recipe for all seasons, great either hot, with its delicious steaming sauce, or at room temperature for hot summer days.One pan fish with cherry tomatoes is a very simple dish that does not require great cooking skills, but yields a truly amazing end result that everyone will love.
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 2
Calories: 852 kcal
Course:
Main Course
Cuisine:
Italian
Ingredients
- 2 sole whole, or 8 small fillets or 4 large fillets
- 2 cloves garlic
- 350 g tomatoes ¾ pound, cherry tomatoes (red and yellow)
- 3 tablespoons olive oil extra virgin + more for seasoning
- 1 tablespoon fresh parsley chopped
- salt to taste
- black pepper ground, optional
Instructions
- Wash the cherry tomatoes under running water and cut them in half. PLEASE NOTE: I used yellow and red cherry tomatoes to add color to the dish. Of course, you can use any cherry tomatoes you like as long as they are ripe.
- In a large non-stick frying pan, sauté the garlic cloves in the extra virgin olive oil. You can leave the garlic cloves whole and then remove them or chop them as you prefer. We left them whole so as not to mask the delicate flavor of the sole.
- Add the cherry tomatoes and cook over medium heat for about 5 minutes, until they begin to release their juices.
- Remove the garlic if you kept it whole and add the sole fillets.
- Season with salt and pepper, cover and cook for about 5 minutes. PLEASE NOTE: Sole fillets are very delicate. It's not necessary to turn them as you risk breaking them. With the lid on, they will cook to perfection in a few minutes.
- Turn off the heat and remove the lid. Serve the sole fillets with cherry tomatoes, drizzled with extra virgin olive oil and garnished with a handful of chopped parsley.
Cup of Yum
Notes
- PLEASE NOTE: The quantity of sole depends of course on the size of the fish. In Italy, in the regions bordering the Adriatic Sea, there are rather small soles. In this case, count only one sole per person. Atlantic sole can reach much larger sizes, so half a sole per person may be the right amount.
Nutrition Information
Serving
100g
Calories
852kcal
(43%)
Carbohydrates
8g
(3%)
Protein
113g
(226%)
Fat
39g
(60%)
Saturated Fat
7g
(35%)
Polyunsaturated Fat
6g
Monounsaturated Fat
20g
Trans Fat
0.1g
Cholesterol
405mg
(135%)
Sodium
740mg
(31%)
Potassium
1878mg
(54%)
Fiber
2g
(8%)
Sugar
5g
(10%)
Vitamin A
1924IU
(38%)
Vitamin C
28mg
(31%)
Calcium
215mg
(22%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 852
% Daily Value*
| Serving | 100g | |
| Calories | 852kcal | 43% |
| Carbohydrates | 8g | 3% |
| Protein | 113g | 226% |
| Fat | 39g | 60% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 20g | 100% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 405mg | 135% |
| Sodium | 740mg | 31% |
| Potassium | 1878mg | 40% |
| Fiber | 2g | 8% |
| Sugar | 5g | 10% |
| Vitamin A | 1924IU | 38% |
| Vitamin C | 28mg | 31% |
| Calcium | 215mg | 22% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.