Petrale Sole in Tomato Caper Sauce

Wow, I must have been inspired today to have created a dish with just 5 ingredients and $3 per serving, in just a little under 20 minutes. So, I’d like to share this new recipe with my time-constrained, budget-conscious friends who want to eat clean and healthy but don’t want to spend hours in the kitchen or a whole pay check doing so.

Petrale Sole Dish

Petrale Sole in Tomato Caper Sauce
Prep time:
Cook time:
Total time:
Serves: 2
Petrale sole is a good source of low-fat protein and calcium.
  • 2 wild petrale sole fillets
  • ½ cup chopped San Marzano tomatoes in can
  • 1 tablespoon unsalted butter
  • 2 tablespoons capers, rinsed and drained
  • cilantro to garnish
  • salt and pepper to taste
  1. In a small saucepan over medium heat, bring chopped tomatoes and butter to a boil, then simmer on low for 5 minutes.
  2. Meanwhile, rinse sole fillets under cold running water and pat with a paper towel until very dry.
  3. Add to simmering sauce, cover saucepan, and cook for about 3 to 5 minutes or until sole fillets are opaque.
  4. Serve on it's own, over rice, or your grain of choice; garnish generously with cilantro and season with salt and pepper if needed.
*The sole cooks very quickly; I used fillets that weighed about .15 pounds (68 grams) each and it took only 3 minutes to cook. Adjust time depending on weight and thickness of fillets.
*I actually did not use salt in the recipe as I found the capers to "salt" the dish enough.


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