Baked Sole with Capers and White Wine


Baked Sole with Capers and White Wine is a delicious and easy-to-prepare seafood dish that is sure to please. This classic recipe combines the delicate flavor of sole fillets with the salty, briny taste of capers and the subtle sweetness of white wine for a tasty and satisfying meal. With just a few simple ingredients and minimal preparation, you can enjoy this flavorful dish in no time.

Ease of Preparation

Baked Sole with Capers and White Wine is a simple and straightforward dish that requires minimal effort to prepare. All you need to do is season the sole fillets, sauté them in a pan with butter and olive oil, and then finish them off in the oven with capers, white wine, and oregano. The whole process takes just 30 minutes or less, making it a great option for busy weeknights.

Nutritional Information

This Baked Sole with Capers and White Wine dish is a healthy and nutritious meal that is low in fat and calories. Each serving contains approximately 200 calories, 12 grams of fat, and 23 grams of protein. It is also a good source of vitamin B12, selenium, and omega-3 fatty acids.


– 4 (6-ounce) sole fillets

– 2 tablespoons olive oil

– 2 tablespoons unsalted butter

– 2 cloves garlic, minced

– 2 tablespoons capers, drained

– 1/4 cup white wine

– 1/4 teaspoon dried oregano

– Salt and freshly ground black pepper, to taste

– 2 tablespoons freshly squeezed lemon juice

– 2 tablespoons chopped fresh parsley leaves

Preparation Method

  1. Preheat the oven to 375 degrees Fahrenheit.
  2. Grease a baking dish with oil or butter.
  3. Place the sole fillets in the baking dish and season them with salt and pepper.
  4. Heat the olive oil and butter in a large skillet over medium heat. Add the garlic and sauté until fragrant, about 1 minute.
  5. Add the capers and white wine to the skillet and cook for another minute.
  6. Pour the caper and white wine mixture over the sole fillets in the baking dish. Sprinkle with oregano and lemon juice.
  7. Bake the sole fillets in the preheated oven for 15 to 20 minutes, or until the fish is cooked through.
  8. Garnish with fresh parsley and serve.

Cooking Tips

– To ensure that the sole fillets are cooked through, check their internal temperature with a meat thermometer. The fish should reach an internal temperature of 145 degrees Fahrenheit.

– For a richer flavor, you can substitute the white wine with dry white vermouth.

– If you don’t have fresh parsley on hand, you can substitute with dried parsley flakes.


Baked Sole with Capers and White Wine is a flavorful and satisfying dish. The sole fillets are delicate and flaky, while the capers and white wine add a salty, briny flavor. The lemon juice and oregano give the dish a bright and zesty finish.

Best Dishes Paired With

This dish pairs well with a variety of side dishes, such as roasted vegetables, mashed potatoes, or a simple green salad. It also goes well with a glass of dry white wine or a light beer.

Origin of Dish and History

Baked Sole with Capers and White Wine is a classic French dish that has been around for centuries. The combination of capers and white wine is a classic French flavor pairing, and it is often used in a variety of seafood dishes.

Popular Alternatives

If you’re looking for a similar dish, you can try Baked Salmon with Capers and White Wine or Baked Cod with Capers and White Wine. Both of these dishes use the same flavor profile and cooking technique, but with different types of fish. You can also experiment with different herbs and spices to create your own unique flavor combinations.

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