Pan-Seared Lemon Sole

Photo by Quentin Bacon
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  • Serves 4
  • Hands-On Time
  • Total Time
  • Nutritional Information

    Nutritional Information

    Per Serving

    • Calories 283 calories
    • Calories 44 calories from fat
    • Fat 14 g
    • Sat Fat 8 g
    • Cholesterol 112 mg
    • Sodium 502 mg
    • Protein 33 g
    • Carbohydrate 6 g
    • Sugar 0 g
    • Fiber 1 g


  1. Check 1/4cup all-purpose flour
  2. Check 4 sole fillets
  3. Check 1/2teaspoon kosher salt
  4. Check 4 1/2tablespoons unsalted butter
  5. Check 1 lemon, ends trimmed, sliced into 12 thin circles
  6. Check 2tablespoons capers, rinsed and drained


  1. Place the flour on a plate. Season the sole with the salt and then coat it in the flour, shaking to remove any excess; set aside.
  2. Melt 1 tablespoon butter in a skillet over medium heat. Add the lemon and cook until lightly browned, about 2 minutes.
  3. Push the lemon to the side and add the sole (in batches if needed). Cook until the sole is the same color throughout and flakes easily, about 2 minutes per side.
  4. Add the capers and remaining butter. Remove skillet from heat and tilt to swirl butter until it melts.
  5. Transfer the sole and lemon to plates and spoon the capers and butter over the top.