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Sole Fillet with Cooked Pepper Salsa

Sole Fillet with Cooked Pepper Salsa

A quick and simple fish dish, healthy enough for the post holiday season, and poetic enough to inspire appetite.
By Shuchi Mittal

The holidays are over and a lull is over everyone. The feasting must come to an end. But who says healthy food can’t be tasty? I bring to you a fresh and quick recipe that does no damage to those waistlines, and yet feels like a celebration.

“Why must you a fish fry
When grilled tender, brown
Out of the oven it does fly
Onto a plate eager & waiting
Along with a sauce varied
That simmers on the edge
Flaky, with buttery goodness
It becomes a pledge”
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Sole fillet with cooked pepper salsa

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  • Author: Shuchi
  • Total Time: 4 hours 20 minutes
  • Yield: 2 1x


A quick and simple fish, healthy enough for the post holiday season!


  • 2 fresh fillets of Sole or Cod (or any light white fish)

For the Marinade

  • 2 tablespoons olive oil
  • 2 tablespoons light soy sauce
  • 1 tablespoon white vinegar
  • teaspoon thyme flakes
  • teaspoon dried basil
  • 1 teaspoon fresh garlic & ginger paste
  • Salt & pepper to taste

For the Salsa

  • tomato, diced
  • cup of diced red and green peppers
  • onion, sliced lengthwise
  • Leftover marinade from the fish
  • Fresh coriander leaves
  • Lemon juice


  1. Pre heat the oven to 180 deg C
  2. Mix the ingredients for the marinade.
  3. Make slight slits in the fish fillets and toss it in the marinade. Cover and refrigerate for 4-5 hours
  4. Drain any excess marinade from the fish.
  5. Heat it in a pan. Add the onions and tomatoes and cook till tomatoes are tender.
  6. Add the pepper and cook for a few more minutes on low heat.
  7. Sprinkle coriander and lime juice and remove from heat.
  8. Put the Fillets on a baking tray and bake for 10-12 minutes. The fish should begin to flake on touching with a fork.
  9. Then turn the oven to grill and grill on 200 deg C for another 5 minutes to get a crisp surface. Remove and serve on a bed of the salsa.
  • Prep Time: 4 hours
  • Cook Time: 20 mins
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