Baked Whole Petrale Sole with Cherry Tomato-Caper Relish

This baked whole sole is one of my favorite ways to enjoy fresh wild fish when I come across a good one at the market. It’s simple, full of clean flavor, and fits perfectly into the Mediterranean diet. Even though it’s a whole fish (headless), I just cut along the sides and backbone from both the back and belly — once it’s baked, the meat lifts out effortlessly.

I try to make fish a regular part of my weekly meal rotation for the omega-3s and variety. If you’re looking for more seafood ideas, try this grilled snapper, sheet pan cod, or bakedhalibut — all easy, flavorful, and healthy options.

Why I Love This Recipe

• Simple & Fast: Just a few fresh ingredients and about 30 minutes from start to finish.

• Healthy: Naturally lean and packed with omega-3s — ideal for a Mediterranean-style diet.

• Flavorful: The cherry tomato-caper relish adds brightness without overpowering the fish.

• Elegant Presentation: A whole fish always impresses — perfect if you’re serving guests.

• Perfect Pairing: Serve it with a big leafy salad and maybe a glass of crisp white wine.

 Ingredients for the Baked Whole Sole

• Petrale sole, whole (cleaned and headless): The star of the dish — mild, delicate, and naturally sweet. Baking it whole preserves moisture and brings out a rich, clean flavor.

• Leek: Cut and divide: use the pale white section in the cherry tomato-caper sauce, and slice the rest to nest under the fish while it bakes, adding moisture and aromatic sweetness.

• Fresh tarragon: Chop a bit (about 2 teaspoons) for the sauce to infuse that subtle anise aroma, and tuck a few whole sprigs under the fish to perfume it from below.

• Fresh parsley: Stirred in at the end for brightness and a fresh, clean finish.

• Lemon: Thin slices go inside and under the fish to infuse it with acidity and citrus fragrance as it roasts.

• Cherry tomatoes: Gently simmered in the sauce — they break down slightly, releasing natural sweetness and color.

• Capers: Add briny contrast to the sweet tomatoes and form the tangy base of the sauce.

• White wine: Deglazes the pan and builds depth into the tomato-caper mixture.

• Garlic: Minced and gently sautéed to add warmth and savory backbone to the sauce.

• Olive oil: Used to soften the aromatics and add richness to both the baking and sauce process.

• Unsalted butter: Melted into the sauce at the end for a silky texture and added depth.

How to Prepare the Whole Sole for Baking

• Trim the fins: Use kitchen scissors to snip off the outer fins along the sides and belly. This gives the fish a cleaner look and makes it easier to handle during cooking and serving.

• Score the top side: With a sharp knife, make a long, shallow cut down the center of the top side of the fish, following the spine. This allows the heat to penetrate evenly, making it easy to lift the flesh off the bone after baking.

• Cut along the sides of the spine: Make two additional shallow cuts on either side of the spine. These guide cuts help release the fillets cleanly once cooked.

• Flip and repeat: Turn the fish over and make the same set of cuts on the underside.

• Rinse and dry thoroughly: Rinse the fish under cold water to remove any remaining scales or residue. Pat it very dry with paper towels — this helps the skin roast instead of steaming in the oven.

• Now it’s ready to roast: With the scoring done and the fish well-dried, it’s ready to be layered on aromatics and baked to perfection.

What to Serve with Baked Whole Sole

This dish is light, fresh, and flavorful — so it pairs beautifully with simple Mediterranean sides. Here are a few ideas to round out your meal:

• Oven-Roasted Vegetables: A medley of zucchini, bell peppers, and red onion brings color and sweetness that balances the fish and sauce.

• Fattoush Salad: Crisp romaine, radishes, cucumbers, and toasted pita tossed in a tangy sumac dressing — fresh, crunchy, and refreshing.

• Lentil & Spinach Salad: Earthy lentils, tender baby spinach, lemon juice, and olive oil — protein-packed and satisfying.

• Greek Roasted Eggplant Salad: Smoky roasted eggplant tossed with tomatoes, red onion, and herbs — a bold, rustic complement to the delicate sole.

• Mediterranean Bulgur Salad: Light and herby with chopped parsley, tomato, cucumber, and lemon — similar to tabbouleh, but more textured.

• Orzo Salad with Olives & Feta: A chilled pasta salad with briny olives, crumbled feta, and fresh herbs — great for contrast and a touch of richness.

Storage & Reheating Instructions

Note: This dish is best enjoyed fresh, as reheated fish may lose some of its delicate texture — but the flavor holds up beautifully.

Storage:
Let the fish cool completely before storing. Transfer any leftovers to an airtight container and refrigerate for up to 2 days. For best texture, store the sauce separately if possible.

Reheating:
Place the fish in a baking dish, cover loosely with foil, and warm in a 300°F (150°C) oven for 10–12 minutes, or until heated through. Avoid overcooking to keep the flesh moist.
Reheat the sauce gently in a pan over low heat, adding a splash of water or olive oil if it’s thickened.