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Keto Dinner

Tomato-Topped Sole

This tomato-topped sole has become my weeknight savior—it’s keto-friendly, ready in under 30 minutes, and feels like a restaurant dish. The flaky fish soaks up all the buttery garlic goodness, while the onions and tomato add a subtle sweetness. It’s a clean, elegant meal that proves low carb doesn’t mean boring.

15 min Prep time 18 min Cook time 33 min Total time 1 Servings 490 Calories
Tomato-Topped Sole

Ingredients

  • small onion, thinly sliced
  • tablespoon olive oil
  • (6 oz) fillet sole
  • /8 teaspoon salt
  • dash black pepper
  • plum tomato, sliced
  • tablespoons butter, melted
  • /8 teaspoon garlic powder
  • tablespoons minced fresh parsley

Instructions

  1. Step 1

    Preheat your oven to 350°F. In a small skillet, sauté the thinly sliced onion in olive oil over medium heat until tender, about 4-5 minutes. Grease a 1-quart baking dish and spread the sautéed onions evenly over the bottom. Lay the sole fillet over the onions and season with salt and pepper. Arrange the tomato slices on top of the fish. In a small bowl, combine the melted butter and garlic powder, then drizzle this mixture over the tomatoes. Finish with a generous sprinkling of fresh parsley. Bake, uncovered, for 14-18 minutes, or until the fish flakes easily with a fork. I usually check at the 14-minute mark to avoid overcooking. The onions soften and sweeten as they bake beneath the fish, soaking up any drippings. This method keeps the sole moist and infuses it with flavor. The tomato becomes slightly caramelized, adding a touch of acidity that balances the richness of the butter. It’s a simple, elegant dish that’s ready in a flash.

Chef's Tip

I always pat the fish dry with a paper towel before seasoning—any excess moisture can prevent the butter from clinging and may steam the fillet instead of baking it. This little step makes a big difference in texture.

Storage Tips

Store any leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in the oven at 300°F for 5-7 minutes to keep the fish moist—microwaving can toughen it.

Variation Tips

Try swapping the sole for cod or tilapia for a firmer texture. For a bit of heat, add a pinch of red pepper flakes to the butter mixture, or serve the baked fish over a bed of lightly wilted spinach for extra greens.

Frequently Asked Questions