Sole Capri with Sun-dried Tomato Basil Sauce


I’m a big fan of seafood, not only for flavor, but speed. Recipes like this sole capri make such an elegant meal that can be enjoyed any weeknight or as a special weekend meal without the fuss.

Superfast Sole Capri with Sun-dried Tomato Basil Sauce - a delicious from-scratch, gluten-free, dairy-free entree in minutes.This recipe with photo for sole capri was shared with us by Wild Alaska Seafood.

Initially, I thought to share this sole capri recipe in summer, when fish is as its freshest, quick stove-top meals are in high demand and flavors like sun-dried tomato and basil sound perfectly seasonal. But since so many people may be in search of new Lenten recipes to add to their repertoire for the weeks ahead, I thought I would post this sole capri a little earlier than planned.

Special Diet Notes: Sole Capri with Sun-dried Tomato Basil Sauce

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, nut-free, peanut-free, and soy-free. It may be considered paleo if you do use wine on your paleo journey. If not, substitute stock or your favorite wine cooking alternative.

Sole Capri with Sun-dried Tomato Basil Sauce
Prep time
Cook time
Total time
Serves: 4 servings
  • 1 cup clam juice
  • ¼ cup dry white wine
  • ⅔ cup slivered fresh basil
  • ⅔ cup sun-dried tomatoes in oil, sliced
  • Salt, to taste
  • Black pepper, to taste
  • 4 wild Alaska sole fillets (4 to 6 ounces each), fresh, thawed, or frozen
  • ½ tablespoon dairy-free buttery spread or coconut oil
  • 4 lemon wedges, if desired
  1. Bring the clam juice and wine to a boil in a large (12-inch) nonstick pan. Stir in the basil and tomatoes. Cook down slightly. Season with salt and pepper, to taste. Remove from the heat but keep warm.
  2. If using frozen fish, rinse any ice glaze from frozen fillets under cold water; pat dry with paper towel.
  3. Heat buttery spread or oil over medium-high heat. Add the sole fillets and cook for 2 to 3 minutes, until browned. Gently turn the fillets over and season lightly with salt and pepper. Cover the pan tightly and reduce the heat to medium. Cook an additional 2 to 3 minutes. (Reduce cook time by half for fresh or thawed fillets.) Cook just until fish is opaque throughout.
  4. Plate the fish fillets and top with the sun-dried tomato sauce. Serve with lemon wedges.
Cook’s Tip: Alaska pollock or cod fillets can be substituted for Alaska sole, just adjust cook time for smaller fillets, if necessary.

About Author

Alisa is the founder of, Senior Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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