Home » Fish » Oven Baked Sole With Chickpeas

One of the facets of Greek cooking that I love is that it’s so versatile. It touches upon vegetables, fruits, poultry, meats and mince, seafood, legumes, grains and pasta.

Greek food relies on herbs to flavour dishes, and an array of spices. Greek food can be complex and it can be easy.

This fish dish is a perfect of example of quality ingredients, prepared simply to highlight the freshness and to maximize flavour.

Today, I’m giving you more tastes of the Aegean, in particular the Cycladic islands of Syros and Sifnos. Syros is an island I’ve visited in previous travels to Greece and Sifnos was most recently visited this past summer.

This recipe for baked sole comes from Syros and the feature fish is sole, seasoned and baked simply with olive oil, lemon juice, Capers and dill.

The side dish highlights Sifnos’ beloved use of chickpeas and here, I’ve baked them with bay, onions, garlic and cherry tomatoes.

This combo makes a perfect weeknight dish as the ingredients are readily available at the market.

The prep is quick, both main and side dish can be thrown in the oven.
Go change into something more comfortable, open the mail, open a bottle of wine and set the table.

Now your oven baked sole with chick peas is ready to be served. Don’t hesitate to break some crusty bread and mop-up the olive oil and sauce in your plate.

Oven Baked Sole
(serves 4)

4 fillets of sole
1/2 cup olive oil
4 Tbsp. of capers, drained
juice of 1/2 lemon
1/2 cup chopped fresh dill
salt and pepper

Baked Chickpeas
1 can of chickpeas, drained
1/3 cup water
1 medium onion, sliced
1/2 pint of cherry tomatoes, halved
2 cloves of garlic, minced
2 bay leaves
1/4 cup olive oil
salt and pepper to taste

Pre-heated 375F oven

  1. Rinse and pat-dry your fillets. Thirty minutes before baking, season the fillets with salt and let them sit.
  2. For the Baked Chickpeas, in a baking vessel, add all the chickpeas ingredients together and toss well. Place in the oven and they should take about 1 hour and be ready when you fillets of sole are also done.
  3. Place your fillets on an oiled baking sheet, pour the oil, lemon juice, dill and capers over the fillets. Bake for 30 minutes and serve warm with a lemon wedge.

42 Responses

  1. Oooh sole, capers, chickpeas = triple yum!
    Love that dish Peter, and great pictures too!
    PS: Do you do photography lessons? If so can you book me in for some please? LOL

  2. This is a very pretty dish. I was thinking I wanted to make a fish dish for my husband this week and I think this one will be perfect. He’ll go nuts for it. He loves sole and chickpeas and the flavors are perfect.

  3. Oh wow, Peter! The sole looks good, but those garbanzos look scrumptious!!! I have an issue with capers…I don’t know what it is, but they just don’t fly with me. lol. I love the fish without that part, though! You always post the best recipes, I swear.

  4. I’ve not done a white fish recipe for quite some time, but this is giving me a serious craving for some nice Dover sole. Lovely, Peter!

  5. Your post yesterday inspired me off to the market to buy pork chops (which I’ll post later this week). I guess now I’m off to the fish monger. Lots of good protein in this one.

  6. You’ve really been cooking up a storm lately, huh?! I can’t keep with you … winter blues and a bad cold = less blogging. But I’m trying to catch up.

    Your sole looks delicious and I see you’re eating more of those chickpeas.

  7. Love those chick peas! I’ve never seen them prepared this way, and it sounds totally yummy. Hmmm … I always have cans of chick peas at the ready. And those capers … wow! Those are the BIG ones. Love capers. Must have fish. Must have chick peas. YUM!

  8. This sounds so light and tasty! I don’t make enough fish. Partly the cost I guess. Partly because I am the only on that eats it. I am ready to get comfy, have that glass of wine and perch myself at your table for this now.

  9. I’ve never met a chickpea I didn’t like and yours looks all-get-out tasty! And it was a great idea to pair it with the fish.

  10. I cook Sole often. This recipe is a keeper. Good name for it “weeknight dish.” Like the simplicity yet with all the flavor.

  11. This post with the chickpeas and the previous post with the pork look great. I just want to dive right in with a fork!

  12. Jan, my pics need improvement but I can show you my…”camera”! LOL

    Disorder…I look forward to seeing your rendition.

    Nikki, give capers another chance…they are like anchovies…a lil’ goes a long way.

    Joan, thanks again for linking to the pork chop dish.

    Pete, I know you’re not huge on fish but sole is light, perfect for you.

    Stacey, we already have one fan of the chick peas…they loved them.

    Michelle, dive you may!

  13. I do agree that Greek food is versatile. It’s sooo good! Oven baked sole with chickpeas sounds and looks fantastic!

  14. you must be having a marvellous time in NY – can’t wait for you to tell us what you are up to there!

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