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Dinner Tonight! | The Lighter Side

This Delicate Sole Deserves a Golden Sauce


You can drown a fish filet in a heavy sauce or fry it in too much fat. Or you can combine the mild flavors of yellow tomatoes and yellow bell peppers for a light coulis that does not overpower the delicate flavor of sole.

The sole is fried in nonstick cooking spray and just a bit of butter for flavor. Petrale sole is a member of the flounder family and has a firmness that makes it easy to fry without falling apart during cooking and turning.

Look for cans of golden plum tomatoes alongside regular canned tomatoes at the grocery store.


Petrale Sole With Golden Tomato and Pepper Coulis

Active Work Time: 15 minutes * Total Preparation Time: 35 minutes

Nonstick cooking spray

2 teaspoons olive oil

2 tablespoons minced shallots

1 clove garlic, minced

1 yellow bell pepper, cut into strips

1 (14.5-ounce) can whole golden plum tomatoes

1/2 cup nonfat chicken broth


4 (5-ounce) filets petrale sole or other flatfish


1 tablespoon butter

Chopped fresh basil plus basil sprigs, for garnish

Spray a nonstick skillet with cooking spray. Add the olive oil and heat over medium-low heat. Add the shallots, garlic and pepper strips and cook until tender, 5 to 8 minutes. Stir in the tomatoes and chicken broth. Bring to a boil. Reduce the heat and simmer to blend the flavors, about 5 minutes.

Pour the tomato mixture into a blender container and puree until smooth. Add salt to taste. Set aside and keep warm while preparing the fish.

Lightly season the fish with salt and pepper to taste. Add the butter to a nonstick skillet and heat over medium heat until melted. Add the fish and cook until it begins to turn white around the edges, 2 to 3 minutes. Turn the fish and cook until lightly browned, another 1 to 2 minutes.

To serve, spoon the coulis onto 4 plates and top with the fish. Sprinkle the chopped fresh basil on top. Garnish each plate with a sprig of fresh basil.

4 servings. Each serving: 238 calories; 467 mg sodium; 95 mg cholesterol; 8 grams fat; 3 grams saturated fat; 9 grams carbohydrates; 32 grams protein; 1.62 grams fiber.

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