Mediterranean Sole with Tomatoes & Herbs

Mediterranean Sole with Tomatoes & Herbs

At Fish Foodies, we make it simple to enjoy the light, delicate flavor of sole in the New York area. Unlike supermarket fillets that often lack freshness, we are the only provider that partners directly with trusted fishermen to bring you sole that’s flaky, mild, and sustainably caught. Each fillet is hand-selected, packed with precision, and delivered straight to your door—so you can create a dish that feels both comforting and refined. With ripe tomatoes, garlic, and herbs, this recipe gives Fish Foodies sole a Mediterranean flair. 🍅🐟

⏱️ Ready in: 20 minutes
🍽️ Serves: 2 seafood lovers
👩‍🍳 Difficulty: Easy & flavorful

Why Choose Fish Foodies for Sole

When you choose Fish Foodies, you get sole that’s fresh, traceable, and sustainably sourced. Our fillets are mild, delicate, and perfect for light, quick-cooking meals.

From curated boxes to custom orders, Fish Foodies delivers the very best fresh sole in the New York area, complete with chef-inspired recipes so you can enjoy seafood in new and exciting ways.

Ingredients

• 2 sole fillets (6 oz each) from Fish Foodies
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1 cup cherry tomatoes, halved
• 1/4 cup white wine or vegetable broth
• 1 tbsp unsalted butter
• 1 tsp kosher salt, 1/2 tsp black pepper
• 2 tbsp fresh basil or parsley, chopped
• Lemon wedges, for serving

Equipment

• Large skillet
• Wooden spoon or spatula
• Paper towels

Step-by-Step (Bright & Fresh)

1. Prep fillets: Pat sole fillets dry with paper towels. Season both sides with salt and pepper.
2. Sauté aromatics: Heat olive oil in a skillet over medium. Add garlic and cook until fragrant, about 1 minute.
3. Add tomatoes: Stir in cherry tomatoes and cook until they begin to soften, 3–4 minutes.
4. Deglaze: Pour in white wine or broth. Simmer 2 minutes, then stir in butter.
5. Cook sole: Nestle sole fillets into the tomato mixture. Cook 2–3 minutes per side until opaque and flaky.
6. Serve: Sprinkle with basil or parsley, and serve hot with lemon wedges.

Fish Foodies Pro Tips

• Use cherry tomatoes: Their natural sweetness balances perfectly with sole’s mild flavor.
• Don’t overcook: Sole cooks quickly—remove from the pan as soon as it flakes.
• Pairings: Serve with couscous, rice, or crusty bread to soak up the tomato sauce.

Quick Tomato-Basil Sauce

After cooking the sole, simmer the tomatoes with 1 extra tbsp olive oil and 1 tbsp chopped basil for 2 minutes. Spoon over fish for an extra burst of flavor.

Nutrition (per serving, approx.)

Calories: ~260 | Protein: ~25g | Fat: ~13g | Carbs: ~5g

Make-Ahead & Storage

Cooked sole with tomatoes keeps up to 1 day refrigerated. Reheat gently in a skillet over low heat. Leftovers are delicious over pasta or mixed into a grain bowl.

For the freshest, most delicate sole in New York, paired perfectly with bright tomatoes and herbs, trust Fish Foodies. We source, you choose, we deliver—bringing the ocean’s lightest catch straight to your table.