Pan Fried Sole

The simplest preparation of pan-fried sole is the best because it highlights the sole’s delicate texture and flavor and does not overpower them.

I love this simple, delicious recipe for a pan-fried sole that uses just a little butter to enhance the sole’s naturally delicate flavor.

Sole is a mild fish with a delicate texture and flavor, so this simple preparation is ideal for it. You don’t want to overwhelm sole with lots of spices and ingredients.

How long do you pan fry sole?

The most important thing when frying sole fish is not to overcook it, or it will turn out very dry. I find that 3 minutes per side over medium to medium-high heat is perfect.

Is this a healthy recipe?

I believe it is. While sole fish is not as high in omega-3 fatty acids like salmon, it is still a healthy choice, especially wild-caught Pacific sole.

And unless you have a specific issue that requires you to limit saturated fat, butter, for most healthy people, is harmless (though some experts disagree).

The only problem ingredient here is the flour, but you can use almond flour instead. Just make sure you use blanched almond flour and not coarse almond meal.

How to serve pan-fried sole

Rather than pouring warm butter-lemon sauce over the fish, as traditional recipes suggest, I prefer to serve the fish with lemon wedges on the side.

This allows diners to squirt a little lemon juice on top of their fish right before they eat it. I find that serving it this way ensures crispy, non-soggy fish.

As for sides, I often serve pan-fried sole with a side of roasted asparagus. It’s also excellent with roasted brussels sprouts.

What about leftovers?

I don’t usually have leftovers when making pan-fried sole. When I do, I find that they keep okay in the fridge, in a sealed container, for up to 3 days.

But they are not as good as when fresh. Reheat the leftovers very gently, covered, in the microwave on 50% power. 

Print Recipe Pin Recipe

4.95 from 106 votes

Pan-Fried Sole

The simplest preparation of pan fried sole is the best, because it highlights the sole’s delicate texture and flavor.

Prep Time10 mins

Cook Time5 mins

Total Time15 mins

Course: Main Course

Cuisine: French

Keyword: sole

Servings: 4 servings

Calories: 254kcal

Author: Vered DeLeeuw

INGREDIENTS

• 4 (6 oz) skinless sole fillets
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/2 cup white whole-wheat flour, or blanched almond flour
• 2 tablespoons unsalted butter, divided
• 1 lemon, cut into wedges, for serving
• Parsley for garnish

INSTRUCTIONS

• Season the sole fillets with salt and pepper, then dust with flour on both sides, shaking the excess off.
• In two large nonstick skillets, or in a double-burner nonstick griddle, melt the butter over medium-high heat. When foaming subsides, add the fish.
• Cook the fish, turning once with two wide spatulas, until golden-brown, about 3 minutes on each side. You might need to lower the heat to medium after turning, depending on how hot your pan gets.
• Transfer the fish to plates. Garnish with parsley and lemon wedges. Serve immediately. 

NOTES

Nutrition info if using almond flour: calories 284, fat 15g, saturated fat 4g, sodium 432mg, carbs 3g, fiber 1g, sugars 0g, protein 34g.

NUTRITION INFO Nutrition info is approximate. It is calculated using the SparkPeople.com recipe calculator, and the carb count excludes sugar alcohols. Please read the disclaimers in our Terms of Use carefully before using any of our recipes. Recommended and linked products are not guaranteed to be gluten-free. Please verify they are before using.

Nutrition Facts

Pan-Fried Sole

Amount Per Serving (1 sole fillet)

Calories 254 Calories from Fat 72

% Daily Value*

Fat 8g12%

Sodium 427mg19%

Carbohydrates 9g3%

Fiber 1g4%

Protein 33g66%

* Percent Daily Values are based on a 2000 calorie diet.

NEVER MISS A RECIPE! I typically publish a new healthy recipe once or twice per week. Want the new recipes in your inbox? Subscribe!