Mediterranean Sole Gratin with Tomato-Caper Sauce
Delight in the vibrant flavors of the Mediterranean with this exquisite Sole Gratin. Tender sole fillets are enveloped in a rich sauce made from juicy plum tomatoes, briny kalamata olives, and piquant capers, creating a delightful balance of tastes. Topped with a golden, crispy breadcrumb layer, this dish is not only visually stunning but also a healthy option for any occasion. Perfect for family dinners or special gatherings, this recipe emphasizes fresh ingredients and simple preparation, making it an elegant yet accessible choice for seafood lovers.
N/A
Servings
130
Calories
10
Ingredients
Ingredients
Extra-virgin olive oil
5 tablespoons (plus extra for the pan and fish)
Sole fillets
24 ounces (skinless)
Kosher salt
to taste
Fresh ground black pepper
to taste
Plum tomatoes
14 ounces (drained)
Onion
1 small (halved and sliced)
Pitted kalamata olives
15-20 (sliced in half)
Capers
2 tablespoons (drained)
Flat-leaf parsley
1/2 cup (coarsely chopped)
Dried breadcrumbs
1/4 cup
Instructions
1
Preheat your oven to 400°F (200°C).
2
Lightly brush a 1½ quart oval gratin dish with extra-virgin olive oil.
3
Prepare the sole fillets by laying them skin side up on your work surface. Drizzle with olive oil and season with kosher salt and fresh ground black pepper to taste.
4
Gently fold the fillets in half, with the thick end over the thin, and place them in the center of the prepared gratin dish, slightly overlapping as you go.
5
In a bowl, crush the drained plum tomatoes with your fingers, releasing their juices. Stir in 3 tablespoons of olive oil, followed by the sliced onion, halved kalamata olives, drained capers, and pepper to taste.
6
Mix in the coarsely chopped flat-leaf parsley, then spoon this vibrant mixture over the sole, allowing some of the sauce to fall to the sides.
7
In a separate bowl, combine the remaining 2 tablespoons of olive oil with the dried breadcrumbs, tossing until they are evenly coated and moist. Scatter the breadcrumbs over the fish and sauce mixture.
8
Place the gratin dish in the preheated oven and bake for approximately 25 minutes, or until the fish is cooked through and the breadcrumb topping is crispy and golden brown.
9
Remove from the oven and let it rest for a few minutes before serving. Enjoy your Mediterranean delight!
Nutrition Information
8.5g
Fat
7.5g
Carbs
9g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Sole Gratin with Tomato-Caper Sauce?
It is an exquisite seafood dish featuring tender sole fillets enveloped in a sauce of plum tomatoes, kalamata olives, and capers, topped with crispy breadcrumbs.
How many calories are in a serving of this dish?
There are approximately 130 calories per serving.
What type of fish is used in this recipe?
This recipe uses 24 ounces of skinless sole fillets.
At what temperature should the oven be preheated?
The oven should be preheated to 400°F (200°C).
How long does the Mediterranean Sole Gratin take to bake?
It takes approximately 25 minutes for the fish to cook through and the topping to become crispy.
What kind of tomatoes are best for the sauce?
The recipe calls for 14 ounces of drained plum tomatoes.
How do I prepare the sole fillets before placing them in the dish?
Lay them skin side up, drizzle with olive oil, season with salt and pepper, and fold the fillets in half.
What type of olives are recommended?
The recipe specifically uses 15-20 pitted kalamata olives, sliced in half.
How much protein is in one serving?
This dish provides 9 grams of protein per serving.
What is the total fat content of this recipe?
The fat content is 8.5 grams per serving.
Are there many carbohydrates in this dish?
There are 7.5 grams of carbohydrates per serving.
What size gratin dish should be used?
A 1.5 quart oval gratin dish is recommended for this recipe.
What kind of breadcrumbs are needed for the topping?
The recipe calls for 1/4 cup of dried breadcrumbs.
How do I ensure the breadcrumbs are crispy?
Toss the breadcrumbs with 2 tablespoons of olive oil until evenly coated before scattering them over the fish.
Should the capers be drained?
Yes, you should use 2 tablespoons of drained capers.
What kind of parsley is best for this recipe?
1/2 cup of coarsely chopped flat-leaf parsley is used to add flavor and color.
How should the plum tomatoes be prepared?
Drain the tomatoes and then crush them with your fingers to release their juices.
Is this recipe considered easy to make?
Yes, it is tagged as an easy recipe that emphasizes fresh ingredients and simple preparation.
What is the first step in the instructions?
The first step is to preheat your oven to 400°F (200°C).
How should the onion be cut?
Use one small onion that has been halved and then sliced.
Can I use any type of olive oil?
The recipe specifies extra-virgin olive oil for the best flavor.
Is this dish suitable for special occasions?
Yes, it is described as an elegant meal perfect for family dinners or special gatherings.
How should the fillets be arranged in the dish?
Place the folded fillets in the center of the dish, slightly overlapping them.
Should I grease the baking dish?
Yes, lightly brush the gratin dish with extra-virgin olive oil before adding ingredients.
How many ingredients are in this recipe?
There are a total of 10 ingredients listed for this dish.
What are the main flavor profiles of this dish?
It features vibrant Mediterranean flavors with juicy tomatoes, briny olives, and piquant capers.
What should I do after removing the gratin from the oven?
Let the dish rest for a few minutes before serving.
Is the sole skin-on or skinless?
The recipe requires skinless sole fillets.
What tags are associated with this recipe?
Tags include mediterranean, seafood, healthier, gratin, sole, capers, olives, easy recipe, elegant meal, and baked fish.
Can I add extra seasoning?
Yes, you can add kosher salt and fresh ground black pepper to taste.