Go Back
Baked Sole with Mediterranean sauce f

Baked Sole with Mediterranean sauce

An easy and healthy way to cook sole or your favorite type of white meat fish. Serve with basmati rice for a delicious gluten-free meal.
Course Main Course
Cuisine Healthy, Mediterranean
Keyword baked, fish, sauce, sole, tomatoes
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4
Author The Hungry Bites


  • 6-8 sole fillets
  • 2 tablespoons olive oil
  • 1 onion, finely chopped
  • 1 garlic clove, whole
  • 1/2 cup dry white wine
  • 1 cup diced tomatoes
  • Salt and pepper to taste
  • 1/2 teaspoon ground pink peppercorn
  • 1 teaspoon dried oregano
  • 1 teaspoon sugar
  • 1/2 cup parsley
  • 1 rose geranium leaf, optional or 1 bay leaf
  • 2 tablespoons olive oil, for the fish

  • Extra olive oil, crushed pink peppercorns, oregano, parsley for serving


  1. Preheat your oven to 375°F (190°C)

  2. Sauté the onion and the garlic with the olive oil in a pan over medium/high heat, until translucent (about 5 minutes).

    Add the wine, tomatoes, salt, pepper, pink peppercorns, oregano, rose geranium leaf, sugar, and parsley and cook until most of the liquid has evaporated (about 10 minutes).

  3. In the meantime line a baking pan with baking paper and arrange the sole fillets on the baking pan.

    Scoop the tomato sauce over the fillets and spread it with a spoon to cover them completely.

    Drizzle with some extra olive oil and bake for about 15-20 minutes or until fish is cooked through.

  4. Eat!