Pan-Fried Sole Recipe
The simplest preparation of pan fried sole is the best, because it highlights the sole's delicate texture and flavor.
Servings 4 servings
Calories 254kcal
Ingredients
- 4 (6 oz) skinless sole fillets
- ½ teaspoon Diamond Crystal kosher salt
- ¼ teaspoon black pepper
- ½ 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
Serving: 1sole fillet | Calories: 254kcal | Carbohydrates: 9g | Protein: 33g | Fat: 8g | Sodium: 427mg | Fiber: 1g