Sole Provencal

Recipe Ingredients

2 lbs	908g / 32oz	Tomatoes - seeded, and
		Roughly chopped
2		Garlic cloves - finely minced
2 tablespoons	30ml	Capers - drained
1/2 cup	20g / 0.7oz	Fresh basil leaves - thinly sliced
5 tablespoons	75ml	Extra-virgin olive oil - divided
		Salt - to taste
		Freshly-ground black pepper - to taste
1 1/2 lbs	681g / 24oz	Sole filets - see * Note
1/2 cup	31g / 1.1oz	Flour - for dredging

Recipe Instructions

* Note: You can also use halibut or tilapia in this recipe; just be sure to keep an eye on the fish as it cooks, particularly if some filets are thicker and larger than others. Add a few extra minutes cooking time for thicker filets.

Heat the oven to 400 degrees.

Combine the tomatoes, garlic, capers, basil, 2 tablespoons of olive oil, 1/4 teaspoon of salt and 1/4 teaspoon of pepper in a bowl and set aside. If desired, make extra topping and serve it on slices of toasted French bread.

Rinse the fish and pat dry. Lightly sprinkle with salt and pepper and dredge in flour. Heat a large skillet and add the remaining olive oil. Add several filets to the pan and cook 1 minute per side, then remove. Repeat with the remaining filets. Place the fish in one layer in a large roasting pan. Spread the tomato mixture over the top and bake until the fish flakes with a fork and is cooked through, 5 to 7 minutes. Serve over the "Basmati Rice Pilaf" (see recipe).

This recipe yields 6 servings.

Each serving: 245 calories; 226 mg sodium; 61 mg cholesterol; 13 grams fat; 2 grams saturated fat; 9 grams carbohydrates; 23 grams protein; 1.76 grams fiber.

Source:
The Los Angeles Times, 09-18-2002

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