Fleshy white fish like sole are able do well with more intense flavours like roast peppers, while a fresh, herbaceous topping served to round out the flavours. This keto-friendly slow-roasted sole with mixed peppers is a refined choice for an elegant fish dinner.

Keto Slow-Roasted Sole with Mixed Peppers Recipe



  1. Place racks in center and top-most positions of oven; heat broiler. Cut bell peppers in half lengthwise and remove stems, ribs, and seeds; discard. Place bell peppers on a rimmed baking sheet and drizzle with ¼ cup avocado oil; season with salt and black pepper. Toss to coat, then turn cut side down and broil bell peppers on top rack, rotating the baking sheet halfway through, until skins are blackened all over, 14-18 minutes. (*Note: Bell peppers can be roasted 1 day ahead. Peel and allow to cool then cover and chill.)

  2. Transfer bell peppers along with oil and juices from the baking sheet to a large bowl and cover with a silicon lid or plastic wrap. Allow bell peppers to steam in the bowl 10 minutes to loosen their skins. Reduce oven temperature to 300F.

  3. Uncover bell peppers and peel away larger chunks of charred skin from the flesh and discard. Tear flesh into ½" strips and place in a shallow 3-qt. baking dish along with all the accumulated juices. Add garlic, vinegar, and red pepper flakes and toss well to combine. Taste and season with more salt if desired.

  4. Season both sides of the fish with salt and black pepper. Nestle sole fillets on top of bell pepper mixture, drizzle with 1 tablespoon avocado oil. Roast on center rack until flesh is opaque throughout and flakes easily with a fork, around 25–30 minutes. Allow to rest 7-10 minutes.

  5. While the fish is roasting, toss onion, parsley, capers, and olive oil in a small bowl. Season with salt.

  6. After the fish has finished resting, top it with the onion mixture and serve with keto bread.

Did you make this keto slow-roasted sole with mixed peppers recipe? If so, please let me know how it turned out in the comments. Or if you share pics of your creations on Instagram, please tag me so I can see them. Enjoy! :)