Pan-Fried Sole

fried sole

A simple, delicious recipe for pan-fried sole that uses just a little butter to enhance the sole’s naturally delicate flavor. Rather than pouring warm butter-lemon sauce over the fried sole, as traditional recipes suggest, I prefer to serve the fish with lemon wedges and allow diners to squirt a little lemon juice on top of their fish right before they eat it – this helps ensure a crispy, non-soggy fish.

Pan-Fried Sole
 
Prep and Cool time
Cook time
Total time
 
Author:
Recipe type: Entree
Yield: 4 servings
Ingredients
  • 4 (6 oz) skinless sole fillets
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • ½ cup white whole-wheat flour
  • 2 tablespoons unsalted butter, divided
  • 1 lemon, cut into wedges, for serving
  • Parsley sprigs for garnish
Instructions
  1. Season the sole fillets with salt and pepper, then dust with flour on both sides, shaking the excess off.
  2. In two large skillets, or in a double-burner griddle, melt the butter over medium-high heat. When butter starts to bubble, add the fish.
  3. Cook the fish, turning once with two wide spatulas, until golden-brown, about 3 minutes on each side. Transfer to plates. Garnish with parsley and lemon wedges. Excellent with steamed asparagus.
Nutrition Per Serving
Serving size: 1 sole fillet; Calories: 254; Fat: 8g; Carbohydrates: 9g; Sugar: 0g; Sodium: 427mg; Fiber: 1g; Protein: 33g

 
Pan Fried Sole

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