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  • Stuffed Sole With Tomato-Caper Sauce
  • Stuffed Sole With Tomato-Caper Sauce
  • Stuffed Sole With Tomato-Caper Sauce
  • Stuffed Sole With Tomato-Caper Sauce
  • Stuffed Sole With Tomato-Caper Sauce
  • Stuffed Sole With Tomato-Caper Sauce
  • Stuffed Sole With Tomato-Caper Sauce

Stuffed Sole With Tomato-Caper Sauce

Food | July 03, 2018 | Nik Manojlovich
1 Star2 Stars3 Stars4 Stars5 Stars (1 votes, average: 5.00 out of 5)

Prepare this STUFFED SOLE WITH TOMATO-CAPER SAUCE for a great light and healthy dinner option.

This delicious recipe for STUFFED SOLE WITH TOMATO-CAPER SAUCE is surprisingly easy to prepare. We also love how light it is on the tummy, and when served with nothing more than a favourite salad, it makes for a healthy main course option at your next luncheon or dinner party.

We know you’ll want to enjoy this lovely dinner idea often so a friendly reminder to click that BOOKMARK tab on the top of your browser and also PIN it to one of your PINTEREST boards for easy access.

We suggest presenting this finished entrée on a large service piece as an attractive and impressive way to serve a meal family style. We also like the idea of keeping the accompaniments rather simple so we suggest you try this with our CHEESY CORN SIDE DISH or our GRILLED VEGETABLE MEDLEY. Rest assured, your meal will be a resounding success.

Here’s why this recipe works:

SOLE – Sole is a delicate fish that is best enjoyed when prepared with little fuss. We think this method of rolling the tender fillets up with a tasty stuffing is your best option. We also like this approach of stuff, bake and serve – it doesn’t get much easier than that.

STUFFING – The stuffing for this dish is all about simplicity. We wanted to create something that mirrors the gentle flavour of the fish, so we created our stuffing mixture using only six ingredients and they come together effortlessly.

Although we used quinoa for the stuffing, feel free to swap it out for rice or cooked orzo. Either will work perfectly in this application.

Please note – there’s no salt added to the stuffing itself. Instead, we suggest adding a sprinkle of salt and pepper to the stuffed fillets right before placing them into the oven. This adds the needed enhancement of flavour, but we also like how appetizing the look of a salt and pepper combo is on top of the white fish.

SAUCE – The sauce on this seafood recipe makes the dish and we know you’re going to love it. Our combination of fragrant shallots sautéed in butter has a pop of zing, compliments of the capers, white wine and lemon juice. The final addition of chopped tomato and lemon zest right before we serve adds a freshness that is so pleasing on the palette.

Dinner should be simple and tasty, and this STUFFED SOLE WITH TOMATO-CAPER SAUCE certainly delivers.


One Response to “Stuffed Sole With Tomato-Caper Sauce”

  1. […] here are a few suggestions for recipes that pair perfectly with this wholesome side – our STUFFED SOLE, BAKED FISH AND CHIPS and our very flavourful SIRLOIN TIP […]


Ingredients & Amounts

  • 6 fresh sole fillets
  • salt and pepper
  • For the stuffing:
  • 1 cup of cooked quinoa
  • 4 vine-ripened tomatoes, seeded and chopped
  • ¼ cup of yellow bell pepper, finely chopped
  • 2 tablespoons of pitted black olives, chopped
  • 6 fresh basil leaves, chopped
  • juice of half a lemon
  • For the sauce:
  • 4 tablespoons of butter
  • 2 shallots, finely diced
  • 1 tablespoon of capers
  • juice of one lemon
  • ¼ cup of dry white wine
  • 2 vine-ripened tomatoes, seeded and chopped
  • For garnish:
  • lemon zest


  1. Preheat oven to 400°F. Line a baking sheet with parchment paper. Cook quinoa as directed.
  2. To prepare the stuffing: Place the quinoa, tomatoes, pepper, basil and olives into a small bowl and stir together. Add the lemon juice and stir to combine.
  3. To stuff the sole: Place one fillet of sole flat onto your work surface. Using an ice-cream scoop or spoon, add a dollop (about 3 tablespoons worth) of the stuffing onto the larger end of the fillet. Fold the end of the fillet gently onto the stuffing and carefully roll towards the other end, keeping the stuffing from squishing out the sides. Transfer rolled fillet onto the baking sheet. Repeat until all of the fillets and stuffing has been used. Sprinkle the fish with salt and black pepper.
  4. Bake the fish: Transfer fish to oven and bake for 15 minutes. Prepare the sauce while the fish is baking.
  5. To prepare the sauce: Place a medium-sized skillet on a burner set to medium-high heat. Add butter and melt. When the butter is bubbly, add the shallots and cook until soft. Stir in the capers and cook for an additional 1-2 minutes. Stir in the lemon juice and white wine. Reduce to simmer until the fish is cooked. Right before removing the pan from heat, add the chopped tomatoes, stir and cook for 30 seconds.
  6. To serve: Carefully transfer baked, stuffed sole to an attractive service piece. Spoon a generous helping of the sauce over each. Garnish with lemon zest and serve immediately.

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Nik Manojlovich

Nik is the creator, host and brains behind Weekend at the Cottage. He loves sharing his wisdom and experience about the things that interest him most.



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