Pan-Seared Lemon Sole

3.1
(245)

Pan-fried sole is one of those recipes you need to have in your repertoire. Yes, it's simple, like so many classic preparations are, but it's our go-to way to prepare delicate fish filets of all kinds.

Hands On Time:
20 mins
Total Time:
20 mins
Yield:
4 serves

The trick to cooking pan-fried sole is not overcrowding the pan, so be sure to choose a large skillet. If you need to take the lemon slices out all together, that's OK, just toss them back in to heat through just before serving. The salty, tangy caper-butter sauce goes nicely with roasted potatoes and a clean green salad dressed with just a squeeze of lemon and a drizzle of olive oil. Sometimes (we say always) simple is the most sophisticated.

Ingredients

  • ¼ cup all-purpose flour

  • 4 sole fillets

  • ½ teaspoon kosher salt

  • 4 ½ tablespoons unsalted butter

  • 1 lemon, ends trimmed, sliced into 12 thin circles

  • 2 tablespoons capers, rinsed and drained

Directions

  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.

Nutrition Facts (per serving)

283 Calories
14g Fat
6g Carbs
33g Protein
Nutrition Facts
Calories 283
% Daily Value *
Total Fat 14g 18%
Saturated Fat 8g 40%
Cholesterol 112mg 37%
Sodium 502mg 22%
Total Carbohydrate 6g 2%
Protein 33g

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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