Fillets of Sole in White Wine
Elevate your seafood repertoire with these elegant Fillets of Sole in White Wine, a recipe that combines delicate flavors and simple techniques for a dish that feels effortlessly gourmet. Tender sole fillets are lightly dredged in flour, pan-seared to golden perfection, and bathed in a luscious white wine and garlic butter sauce, brightened with a hint of lemon juice. A sprinkle of fresh parsley adds a vibrant finishing touch. Ready in just 35 minutes, this one-pan recipe is perfect for a sophisticated weeknight dinner or a special occasion meal. Serve these melt-in-your-mouth fillets with your favorite sides like steamed vegetables, fluffy rice, or crusty bread to capture every drop of the zesty, buttery sauce. Search no further for a luxurious yet approachable seafood dish — these sole fillets are your next dinner triumph!
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Recipe Information
Ingredients
- 4 pieces sole fillets
- 1 cup dry white wine
- 3 tablespoons unsalted butter
- 2 tablespoons all-purpose flour
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon salt
- 0.5 teaspoon black pepper, freshly ground
Instructions
Pat the sole fillets dry with a paper towel and season them with salt and black pepper on both sides.
Place the flour on a plate and lightly dredge each fillet in flour, shaking off any excess.
Heat olive oil and 1 tablespoon of butter in a large skillet over medium heat. Once the butter is melted and foaming, add the sole fillets in a single layer (cook in batches if necessary).
Cook the fillets for about 2-3 minutes on each side, until golden brown and just cooked through. Carefully remove the fillets from the skillet and set them aside on a plate.
In the same skillet, add the remaining 2 tablespoons of butter and the minced garlic. Sauté the garlic for 1-2 minutes until fragrant, but do not let it burn.
Pour in the white wine and bring it to a gentle simmer, scraping the bottom of the skillet with a wooden spoon to deglaze any browned bits.
Stir in the lemon juice and allow the sauce to cook for 4-5 minutes, reducing slightly.
Return the cooked sole fillets to the skillet, spooning the sauce over the fish. Simmer gently for 2-3 minutes to heat the fillets through and allow them to absorb the flavors.
Sprinkle the chopped fresh parsley over the fillets and serve immediately, spooning the sauce over each portion. Pair with steamed vegetables, rice, or crusty bread for a complete meal.
Nutrition Facts
Calories |
273 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.1 g | 22% | |
| Saturated Fat | 6.9 g | 35% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 63 mg | 21% | |
| Sodium | 670 mg | 29% | |
| Total Carbohydrate | 5.9 g | 2% | |
| Dietary Fiber | 0.4 g | 1% | |
| Total Sugars | 0.9 g | ||
| Protein | 14.7 g | 29% | |
| Vitamin D | 2.1 mcg | 11% | |
| Calcium | 34 mg | 3% | |
| Iron | 0.7 mg | 4% | |
| Potassium | 339 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
