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Pan-Seared Lemon Sole

Pan-Seared Lemon Sole
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Serves 4| Hands-On Time: | Total Time:



  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.
By May, 2006

Nutritional Information

  • Per Serving
  • Calories 283Calories From Fat 44%
  • Fat 14g
  • Sat Fat 8g
  • Cholesterol 112mg
  • Sodium 502mg
  • Carbohydrate 6g
  • Fiber 1g
  • Sugar 0g
  • Protein 33g
What does this mean? See Nutrition 101 .

Quick Tip

Green beans
Make it a meal: Serve with steamed green beans and herbed rice. Cook long-grain white rice according to package directions; fluff and fold in chopped parsley and chives. 

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    High in vitamin C, these hard, tart berries are grown in bogs in colder regions of North America and Europe. They’re almost always eaten cooked, as in the classic Thanksgiving relish.