Sogliole alla parmigiana – Sardinian Parmesan style Sole Recipe

Sogliole alla parmigiana is a traditional Sardinian dish made with delicate sole fish, gently poached in fish stock and finished with butter and freshly grated Parmesan cheese. Simple and elegant, it highlights the fresh seafood of Sardinia’s coastal kitchens.

This recipe is part of my series on traditional dishes from Sardinia – an island known for its remarkable longevity, where many residents live well into their 90s and even beyond 100.

Sardinia’s beautiful coastline offers an abundance of fresh fish and seafood recipes such Fregola ai frutti di mare,  Pasta con Acciughe or Spigola al Forno, all reflecting the relaxed Mediterranean spirit of Italian cooking.

Why you’ll love this recipe?

• A rare Sardinian dish that pairs fish with Parmesan, butter, and olive oil.
• Just a few ingredients, yet rich and delicate flavors.
• Inspired by Sardinia’s longevity cuisine – simple, fresh, and balanced.
• Quick to make, perfect for a light Mediterranean meal.

Ingredienti for Sole Parmesan Style

Whole Sole (Sogliole or Filetti di Sogliola)

Sole is a delicate white fish with a mild, elegant flavor that works beautifully in sogliole di parmigiano. If you can’t find sole, try flounder, turbot, or thin fillets of cod. Sea bass (spigola or branzino) can also work, but it has a firmer texture and slightly richer taste.

fish stock

Fish stock adds depth and keeps the fish moist during cooking (cottura). If you don’t have homemade stock, use a light vegetable broth or even warm water with a splash of white wine. Just keep the flavor gentle so the delicate fish stays the star.

butter and Olive Oil

Butter gives the classic alla parmigiana richness and helps melt the Parmesan into a silky sauce. Sardinian recipes usually use olive oil, so I replaced part of the butter with extra-virgin olive oil for a lighter longevity version. A mix of butter and olive oil works really well.

Parmesan cheese

Freshly grated Parmigiano-Reggiano adds a nutty, savory finish. Grana Padano or Pecorino Sardo are good substitutes if that’s what you have. Use a light sprinkle so the flavor enhances the fish rather than covering it.

other iTALIAN RECIPES

Lemon

emon brightens the dish and balances the butter and cheese. Add a squeeze before serving or a little zest during cooking. If you don’t have lemon, try a splash of white wine vinegar or mild apple cider vinegar.

herbs and spices

I added bay leaves to the fish sauce but you can use any spices and herbs to give le sogliole its cozy depth like cinnamon stick, allspice berries, black peppercorns, dried oregano or a touch of cumin.

How to Prepare the Dish (Preparazione della Sogliola alla Parmigiana)

First Step – Poach the Fish

Clean and skin the sole (la sogliola) if needed.

Place the fish in a wide pan and pour in the fish stock. Add 2-3 small bay leaves to the stock.

Gently simmer over low heat until the fish is just cooked through and tender. 

Remove the fish carefully and discard the bay leaf.

Second Step – Finish with Butter and Parmesan

In the same pan, melt the butter (burro)and olive oil over low heat.

Place the cooked sole back into the pan and let it simmer gently in the butter for a minute or two.

Sprinkle with freshly grated Parmesan (parmigiano grattugiato) and allow it to melt into a delicate, silky coating.

Serve immediately, spooning a little of the butter sauce over the top. Finish with lemon zest, red peppercorns, and fresh dill or parsley.

How to serve it?

Traditionally, Sardinians serve it with lemon wedges, a simple green salad with olive oil, and crusty whole-grain bread.

For a lighter longevity-style plate, try it with steamed spinach or sautéed fennel. Roasted tomatoes or zucchini also pair beautifully.

If you’d like something more filling, add a small portion of potatoes or beans on the side.

History of Sogliole alla Parmigiana

Fishermen in Sardinia caught fresh sole (sogliole) and cooked the fish (pesce) the same day. They chose gentle stovetop cottura instead of baking. This method kept la sogliola tender and moist. Cooks simmered the fish in a little butter (burro) and fish stock, then added Parmesan (parmigiano grattugiato) for a light crust (alla parmigiana).

Most Sardinian ricette use olive oil, not butter. But families used small amounts of burro e parmigiano for special meals. The dish stayed simple. It used fresh fish, a pinch di sale e pepper, and careful preparazione.

Today, sogliole alla parmigiana still shows Sardinia’s coastal cucina italiana – few ingredienti, gentle cooking, and beautiful flavor.

La Sogliola Parmigiano Variations

Serve it with sautéed spinach, fennel, or tomatoes. Sardinian meals pair fish with seasonal plants.

Cook the fish on parchment paper with olive oil and herbs. This gentle method keeps the fish moist with less butter.