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.
Sole fillet with cooked pepper salsa
- Total Time: 4 hours 30 minutes
- Yield: 2 servings 1x
Description
This Sole Fillet with Cooked Pepper Salsa is a light and flavorful dish, perfect for those looking to enjoy a healthy meal without sacrificing taste.
Ingredients
- 2 fresh fillets of Sole or Cod (or any light white fish)
- 2 tbsp (30 ml) olive oil
- 2 tbsp (30 ml) light soy sauce
- 1 tbsp (15 ml) white vinegar
- 1 tsp thyme flakes
- 1 tsp dried basil
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 tbsp (15 ml) olive oil (for salsa)
- Salt and pepper to taste
Instructions
- Preheat the oven to 180°C (356°F).
- In a bowl, mix 2 tbsp olive oil, 2 tbsp light soy sauce, 1 tbsp white vinegar, 1 tsp thyme flakes, and 1 tsp dried basil to prepare the marinade.
- Make slight slits in the fish fillets and toss them in the marinade. Cover and refrigerate for 4-5 hours to allow the flavors to infuse.
- While the fish marinates, prepare the pepper salsa. Heat 1 tbsp olive oil in a pan over medium heat. Add the chopped red and yellow bell peppers, and sauté for 5-7 minutes until they are soft and slightly charred. Season with salt and pepper to taste.
- Remove the fish from the marinade and drain any excess liquid. Place the fillets on a baking sheet lined with parchment paper.
- Bake the fish in the preheated oven for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
- Serve the baked fish fillets hot, topped with the cooked pepper salsa.
Notes
- For best results, marinate the fish for at least 4 hours to allow the flavors to develop fully.
- You can substitute sole with any light white fish like cod.
- Serve immediately after baking for the best texture.
- Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
- Prep Time: 4 hours 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with salsa
- Calories: 350
- Sugar: 3
- Sodium: 600
- Fat: 22
- Carbohydrates: 8
- Fiber: 2
- Protein: 30
- Cholesterol: 70
If You Liked This Recipe, You’ll Love These
- Italian Swordfish Skewers with Red Pepper Pesto
- Panko and Onion Crusted Yellowtail with Mango Salsa
- Roasted Sweet Pepper Crab Bisque
- Baked Lemon Pepper Chicken Wings
Frequently Asked Questions
Why does the fish need to marinate for 4–5 hours?
The marinade — 2 tbsp olive oil, 2 tbsp light soy sauce, 1 tbsp white vinegar, thyme, and dried basil — needs time to infuse through the slits cut in the fillets. The notes say to marinate for at least 4 hours for the flavors to develop fully; the soy sauce and vinegar also gently firm the fish before baking.
Can I use a different white fish if I can’t find sole?
Yes — the recipe lists cod as an explicit alternative right in the ingredient line (“2 fresh fillets of Sole or Cod or any light white fish”), and the notes confirm you can substitute sole with any light white fish. Bake at 180°C (356°F) for 15–20 minutes until the fish flakes easily. 
Should I make the pepper salsa before or after the fish goes in the oven?
The recipe makes the salsa while the fish marinates — sauté the red and yellow bell peppers in 1 tbsp olive oil for 5–7 minutes until soft and slightly charred, season with salt and pepper, and set aside. The fish bakes for 15–20 minutes, so starting the salsa before putting the fish in the oven means both will be ready at the same time.
