Oven Poached Pacific Sole with Lemon Caper Sauce

Yield: Serves 4


1½ pounds Pacific sole or flounder fillets

Salt and freshly ground pepper

1 Tbsp Flying Olive Butter Virgin Olive Oil, plus more for greasing the baking dish(es)

3 Tbsp finely chopped shallot

1 cup dry white wine such as Sauvignon Blanc

For the sauce:

1 fat garlic clove, minced or puréed (more to taste)

2 Tbsp capers, rinsed and coarsely chopped

¼ cup fresh lemon juice (use 1 less Tbsp if you are not a lemon lover)

3 Tbsp Flying Olive Single Varietal of Extra Virgin Olive Oil of Choice

2 to 4 Tbsp finely chopped parsley


Preheat the oven to 400 degrees. Using the Flying Olive Butter Virgin Olive Oil,grease one or two baking dishes large enough to accommodate the fish fillets in one layer. Lay the fish in the dish(es) and season with salt and pepper.

Heat the olive oil over medium heat in a small or medium skillet and add the shallot. Cook, stirring, until tender and translucent, about 3 minutes. Add the wine to the pan, bring to a boil, and pour the wine and shallots over the fish. Return the skillet to the stove (make sure the heat is off) for later use. Cover the baking dish with foil and place in the oven. Bake 8 to 10 minutes, or 5 minutes for each 1/2 inch of thickness, until the fish is opaque and pulls apart easily with a fork.

While the fish is in the oven, whisk together the garlic, capers, lemon juice and Flying Olive Single Varietal of Extra Virgin Olive. You can also mash the garlic in a mortar and pestle and work in the capers, lemon juice and olive oil, though we prefer the capers chopped.

When the fish is done, remove it from the oven and carefully transfer the fillets to a platter or plates. Cover and keep warm. Pour the liquid from the baking dish into the skillet and turn the heat on high. Reduce, stirring often, to about 1/4 cup, about 5-7 minutes, it should be thick, and stir in the garlic and caper mixture along with the parsley. Whisk together, taste and adjust seasoning, pour over the fish and serve.

Inspired by a recipe by Martha Rose Shulman in the New York Times

Submitted by Barb L.

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