Sole Provencal

Transport your taste buds to the sun-soaked shores of southern France with this Sole Provençal recipe, a vibrant medley of Mediterranean flavors. Delicate sole fillets are seared to golden perfection and simmered gently in a fragrant sauce made with ripe tomatoes, garlic, dry white wine, and fresh herbs like thyme and parsley. The addition of caramelized onions and a zesty lemon garnish enhances the dish’s light yet luxurious profile. Perfect for weeknight dinners or elegant entertaining, this one-pan wonder comes together in just 35 minutes and pairs beautifully with crusty bread, fluffy rice, or tender steamed vegetables to soak up every drop of the richly flavored Provençal sauce. Whether you're a seasoned cook or a seafood enthusiast, this recipe is a must-try for anyone seeking an authentic taste of Provence.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 3 tablespoons olive oil
• 1 tablespoon butter
• 1 medium yellow onion, finely chopped
• 3 cloves garlic cloves, minced
• 4 medium ripe tomatoes, diced
• 0.5 cup dry white wine
• 1 teaspoon fresh thyme leaves
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper, freshly ground
• 4 slices lemon slices

Directions

Step 1

Pat the sole fillets dry with paper towels and season both sides with a pinch of salt and black pepper. Set them aside.

Step 2

Heat 2 tablespoons of olive oil and the butter in a large skillet over medium heat. When the butter has melted, add the chopped onion and sauté for 3-4 minutes until softened and translucent.

Step 3

Add the minced garlic to the skillet and cook for 30 seconds, until fragrant.

Step 4

Stir in the diced tomatoes, dry white wine, thyme, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper. Let the mixture simmer over medium heat for 8-10 minutes, allowing the flavors to meld and the sauce to thicken slightly.

Step 5

In a clean skillet, heat the remaining 1 tablespoon of olive oil over medium-high heat. Add the sole fillets to the skillet and sear for 1-2 minutes on each side until they are lightly golden and start to flake easily. (Be careful not to overcook, as sole is very delicate.)

Step 6

Carefully transfer the seared sole fillets into the tomato-herb sauce. Spoon some of the sauce over the fish, lower the heat, and let them simmer gently for another 3-4 minutes to soak up the flavors.

Step 7

Sprinkle the dish with fresh parsley and garnish each serving with a lemon slice before serving.

Step 8

Serve immediately with a side of crusty bread, rice, or steamed vegetables to soak up the flavorful sauce.

Nutrition Facts

Serving size	(1328.5g)

Amount per serving	% Daily Value*
Calories	1034.1

Total Fat 61.1g	0%
Saturated Fat 14.5g	0%
Polyunsaturated Fat 4.3g
Cholesterol 212.9mg	0%
Sodium 2720.6mg	0%
Total Carbohydrate 42.8g	0%
Dietary Fiber 10.7g	0%
Total Sugars 22.1g
Protein 63.9g	0%

Vitamin D 402.2IU	0%
Calcium 221.3mg	0%
Iron 4.6mg	0%
Potassium 3019.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 56.3%

Protein: 26.2%

Carbs: 17.5%