A Light Mediterranean-Style Seafood Dish
Simple, fresh, and full of flavour, this Garlic Butter Baked Sole recipe is a beautiful way to enjoy delicate white fish. The mild, tender texture of sole pairs perfectly with sweet roasted cherry tomatoes, garlic butter, and bright lemon. It’s a quick, wholesome dish that works wonderfully for both weeknight dinners and relaxed weekend meals. At Pescaluna, sole is available frozen to lock in freshness and quality, making it easy to enjoy premium seafood at home anytime.
Ingredients (Serves 2)
2 Pescaluna sole fillets (skin removed, thawed if frozen)
1 cup cherry tomatoes, halved
3 tbsp butter, melted
2 cloves garlic, minced
1 tbsp olive oil
1 tbsp lemon juice
1 tsp dried oregano
1 tsp fresh parsley, chopped
Salt & freshly ground black pepper, to taste
How to Make Garlic Butter Baked Sole
1. Preheat the Oven
Preheat your oven to 200°C and lightly grease a baking dish.
2. Prepare the Fish
Pat the sole fillets dry with paper towel.
Season lightly with salt, black pepper, and dried oregano.
3. Roast the Cherry Tomatoes
Toss the halved cherry tomatoes with olive oil, salt, and pepper.
Spread them evenly in the baking dish and roast for 10 minutes until they begin to soften and release their juices.
4. Make the Garlic Butter
In a small bowl, mix together the melted butter, minced garlic, and lemon juice.
5. Add the Fish
Remove the baking dish from the oven and place the seasoned sole fillets between the roasted tomatoes.
Drizzle the garlic butter mixture evenly over the fish.
6. Bake Until Flaky
Return the dish to the oven and bake for 10–12 minutes, or until the fish is opaque and flakes easily with a fork.
7. Finish & Garnish
Sprinkle with freshly chopped parsley before serving.
What to Serve With Garlic Butter Sole
• Crusty bread to soak up the garlic butter and tomato juices
• Steamed green beans or tenderstem broccoli
• A simple lemon-dressed green salad
• Roasted baby potatoes
• Garlic rice or buttered couscous
Tips for the Best Garlic Butter Sole
• Pat the fish dry before seasoning to help it cook evenly.
• Avoid overcooking — sole cooks quickly and should remain tender and delicate.
• Use fresh lemon juice for the best brightness and balance.
• If sole is unavailable, this recipe works beautifully with hake or kingklip fillets.
• Serve immediately while the garlic butter sauce is hot and fragrant.
Cooking with Quality, Sustainable Seafood
At Pescaluna, we are committed to providing high-quality seafood sourced with care. Our sole is frozen to preserve freshness and maintain excellent texture and flavour. Based in Cape Town, Pescaluna supplies premium seafood to customers across South Africa through both our retail shop and online store. Whether you’re cooking a quick weeknight dinner or preparing a special meal, quality seafood makes all the difference.
