Sole Capri

Losing weight— and preserving the pounds off— isn't a speedy or effortless technique, however just a few simple diet tricks can be a big help along the way. Our favorites? Eating lots of protein, fiber, and healthy carbs, which rev up your metabolism and keep you feeling full all day long.
If you are a big fan of seafood not only for taste 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.
In this classic Italian fish dish, sole fillets are paired with fresh basil and sun-dried tomatoes and topped with an easy white wine sauce. Best of all: It's ready in 15 minutes!

Sole Capri Recipe For Weight Loss


  • 1 cup clam juice
  • ¼ cup dry white wine
  • 1 tablespoon butter
  • 1 tablespoon olive, canola, peanut or grape seed oil
  • 4 Alaska sole fillets (4 to 6 ounces each), fresh, thawed, or frozen
  • Salt and pepper, to taste
  • 2/3 cup sun-dried tomatoes in oil, sliced
  • 2/3 cup slivered fresh basil
  • Lemon wedges, if desired


  1. Bring clam juice and wine to a boil in a heavy nonstick pan; stir in basil and tomatoes. Cook down slightly. Season with salt and pepper; remove and keep warm.
  2. Rinse any ice glaze from frozen fillets under cold water; pat dry with paper towel. Coat pan with nonstick cooking spray, then heat butter in a heavy nonstick frying pan over medium-high heat. Add sole fillets; cook 2 to 3 minutes until browned.
  3. Gently turn fillets over and season with salt and pepper. Cover pan tightly and reduce 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. Spoon sauce and topping over fillets to serve.
Servings 4
Preparation Time:
5 minute
Cook Time:
10 minute

Approximate Nutrient Content per serving:

  • Calories: 237
  • Calories from Fat: 99
  • Total Fat: 11g
  • Saturated Fat: 3g
  • Cholesterol: 77.5mg
  • Sodium: 323mg
  • Total Carbohydrates:    5g
  • Dietary Fiber: 1g
  • Protein: 28g
  • Calcium: 55 mg
  • Omega-3 fatty acids: 7 g

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Natural Fitness Tips

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