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Beth's Favorite Fish Recipe

Sole dinner plated_edited.jpg

This recipe is derived from the New American Heart Association Cookbook. I guess I could claim it as my own since I've changed it to meet our needs, but they got this one started. We love this because it tastes awesome and is a snap to prepare.

We typically do this with filet of sole as the fish. Any white fish would work.


4 oz of Sole filets per serving.

1 medium fresh tomato diced

2 tablespoons of capers

1 lemon, you will use 1 teaspoon of grated lemon zest and 2 tablespoons of fresh lemon juice.

1 tablespoon of olive oil

1 medium clove of garlic, minced

3/4 teaspoon of dried oregano, crumbled


Dice the tomato and place in a small bowl. Zest the lemon into the bowl, then squeese the lemon and add the juice to the bowl. Add the minced garlic, capers and dried oregano. Mix this up. You can prep this a couple hours ahead and let the flavors mingle, or you can use it right away.

As you can see in the photo, we typically eat this over brown rice and have a couple of sides. In this case fruit salad and, yes, frozen peas. I made the rice and fruit salad ahead. I have a rice maker that does a slow but awesome job. I wait until the rice is done to start cooking the fish. The rice make does a great job of holding the rice until it's time to serve. I microwaved the peas as I was cooking the fish.

Be sure the fish is completely thawed. Rinse it in cold water and pat dry with a paper towels. Since it's just Beth and I, I usually make this for just the two of us. I stack each portion of fish, ready to place in a frying pan. Use a large nonstick frying pan that has a lid. I have one with a glass lid that allows me to watch the fish cook. This cooks really quickly so have your diners ready to eat before you start to the actually cooking of the fish. It's best right off the stove.

Heat the pan over medium heat. Add the olive oil. Slide in the fish. Top each portion of fish with the tomato and caper sauce. Be sure to pour all the liquid over the fish and then cover. Baste the fish a couple of times with the pan sauce, this help to keep the fish moist and aids cooking. When the fish is flakey, it's done. That should only take 4 or 5 minutes. Carefully use a large spatula to lift a portion and place on top a serving of rice. Ladle the pan juice over each portion, it's loaded with flavor.

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