Farmers’ Market Mediterranean Filet of Sole

Love all the seasonal produce at your local farmers’ market, but not sure what to do with it all? Founder Peggy Curry will be at the Manhattan Beach Farmers’ Market on February 14th, 1:15-2:15,  showcasing recipes made with fresh produce from our local markets. Drop on by for a taste and go home with healthy recipes to share with your family!

Manhattan Beach Farmers’ Market – Open from 11am – 4pm at 13th Street & Morningside Drive

Peggy’s Workshop: Tuesday, February 14th, 1:15-2:15pm

Farmers’ Market Mediterranean Filet of Sole

Serves 2-3


1 pound package of 2 Filets of sole, flounder, or another whitefish

1/2 lemon to squeeze onto fish

1 tsp fresh minced dill or 1/2 tsp dried

2-4 TBS extra-virgin olive oil

2 tablespoons chopped shallots

1 stalk fresh garlic diced, green part too, OR 2 cloves garlic

1/4 C small capers, rinsed and drained

1/4 C Greek pitted olives black or green or a combo

6 Cherry tomatoes halved

1/4-1/2 C diced marinated artichokes (optional)

2 TBS chopped green or red onion for garnish (optional)

Fresh ground pepper and sea salt to taste

Chili pepper flakes to taste


  1. Season both sides of sole with lemon juice, dill and pepper, in that order.
  2. Place 2 tablespoons olive oil in a pre-heated 12 inch skillet over medium heat.
  3. Once oil is hot, brown fish on both sides.  Fish turns an opaque and the edges become golden brown.
  4. Depending on thickness of whitefish, about 3-5 minutes per side.
  5. Transfer to plate, cover to keep warm and set aside.
  6. The fish will release a nice juice into the pan.  Keep it.
  7. IF pan is dry, add remaining 2 tablespoons oil, shallots, garlic and capers into skillet.  Sauté 3-4 minutes, until lightly browned.
  8. Add tomatoes, olives, capers and artichokes
  9. Season with sea salt and more fresh ground pepper to taste
  10. Spoon caper tomato olive mixture over fish and serve topped with chopped parsley.

Great served with roasted asparagus and salad.  Also fish is served on a salad at room temperature served.


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