Sauteed Sole or Flounder
Elevate your seafood dinner with this quick and flavorful recipe for Sautéed Sole or Flounder. Perfectly pan-fried in a golden crust of seasoned flour, these delicate fish fillets are cooked to tender perfection in a blend of bubbling butter and olive oil. A hint of paprika adds a subtle warmth, while freshly chopped parsley and a squeeze of bright lemon juice bring a burst of freshness to every bite. Ready in just 20 minutes, this simple yet elegant dish is ideal for busy weeknights or a special weekend meal. Serve it alongside steamed veggies or a crisp salad for a light and satisfying feast.
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Recipe Information
Ingredients
- 4 pieces sole or flounder fillets
- 1 cup all-purpose flour
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon paprika
- 3 tablespoons unsalted butter
- 2 tablespoons olive oil
- 2 tablespoons fresh parsley, chopped
- 1 lemon wedges
Instructions
Rinse the sole or flounder fillets under cold water and pat them dry with a paper towel.
In a shallow dish, combine the flour, salt, black pepper, and paprika. Mix well.
Dredge each fish fillet in the seasoned flour, coating it evenly on both sides. Shake off any excess flour.
In a large skillet, heat the butter and olive oil over medium-high heat until the butter is melted and bubbling.
Place the fillets in the skillet in a single layer. Cook for 2-3 minutes on one side, until golden brown and slightly crispy.
Carefully flip the fillets with a spatula and cook for another 2-3 minutes on the other side, until the fish is cooked through and flakes easily with a fork.
Remove the fillets from the skillet and transfer them to a serving platter.
Sprinkle the fillets with freshly chopped parsley and serve immediately with lemon wedges on the side.
Nutrition Facts
Calories |
345 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.0 g | 22% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 71 mg | 24% | |
| Sodium | 548 mg | 24% | |
| Total Carbohydrate | 25.0 g | 9% | |
| Dietary Fiber | 1.4 g | 5% | |
| Total Sugars | 0.5 g | ||
| Protein | 22.8 g | 46% | |
| Vitamin D | 2.6 mcg | 13% | |
| Calcium | 34 mg | 3% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 376 mg | 8% | |
*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.
