Fried soles with capers, olives and sun-dried tomatoes
Fish tales

Fried sole with capers, olives and sun-dried tomatoes

Recipe (dinner)


Sole is delicious with a classic butter sauce, but this recipe with capers, olives and sun-dried tomatoes is just as tasty. The neutral taste of the sole combines perfectly with the flavors of the other ingredients. And of course we can’t get enough of the delicious crispy layer of fish that you get by sprinkling the fish with flour. Enjoy!

  • 1

    Cut away the white pith from the lemon rind and discard. Slice the zest into thin julienne strips.

  • 2

    Heat 2 tbsp of olive oil in a frying pan, add the garlic, olives, capers and sun-dried tomatoes and fry for 2 minutes. Add the strips of lemon zest and 2 tbsp olive oil. Season with salt and pepper.

  • 3

    Pat the soles dry with kitchen paper. Sprinkle salt and pepper over both sides of the fish. Take the fish on both sides through the flour. whisk thoroughly until there are no lumps.

  • 4

    Heat 2 tbsp groundnut (peanut) oil in a large frying pan over a high heat. Fry the fish in batches for 3–4 minutes on each side until cooked. When the flesh comes away easily from the top of the backbone, the sole is done.

  • 5

    Place two soles on each serving plate add the the sauce, a handful of rucola, 1 tablespoon parsley, drizzle with olive oil and serve.


  • - 2 strips of lemon zest

  • - 1 garlic clove, thinly sliced

  • - 6 pitted black olives, thinly sliced

  • - 1 tbsp capers

  • - 1 tbsp of sun-dried tomatoes, roughly chopped

  • - extra virgin olive oil

  • - 8 small or 4 big soles

  • - 50 g flour

  • - groundnut (peanut) oil, for frying

  • - 1 handful of rocket

  • - 1 tbsp of flatleaf parsley, roughly chopped

  • - salt and pepper

  • 20 minutes
  • 4 persons