Sensational Sole
Delight your taste buds with "Sensational Sole," an elegant and quick seafood dish that’s perfect for weeknights or special occasions. This recipe features delicate sole fillets lightly coated in seasoned flour, pan-seared until golden, and finished with a zesty lemon-garlic butter sauce infused with fresh parsley. Ready in just 25 minutes, this dish combines simplicity with sophistication, offering bright, refreshing flavors and a melt-in-your-mouth texture. Serve it with a side of roasted vegetables or fluffy rice for a complete meal that’s as beautiful as it is delicious. Whether you're looking for an easy seafood recipe or a stunning dinner centerpiece, "Sensational Sole" is sure to impress.
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Recipe Information
Ingredients
- 4 fillets sole fillets
- 0.5 cups all-purpose flour
- 1 teaspoons salt
- 0.5 teaspoons black pepper
- 4 tablespoons unsalted butter
- 2 tablespoons olive oil
- 1 whole lemon
- 2 cloves garlic
- 2 tablespoons fresh parsley
Instructions
Pat the sole fillets dry with paper towels to remove any excess moisture.
In a shallow bowl, combine the flour, salt, and black pepper. Mix well to create a seasoned flour mixture.
Dredge each sole fillet lightly in the seasoned flour, shaking off any excess.
Heat 2 tablespoons of butter and 2 tablespoons of olive oil in a large skillet over medium heat.
Cook the fillets in batches for 2-3 minutes per side, until they are golden brown and just cooked through. Be gentle when flipping the fillets to avoid breaking them. Transfer the cooked fillets to a plate and keep warm.
Lower the heat to medium-low and add the remaining 2 tablespoons of butter to the skillet.
Finely mince the garlic cloves and add them to the skillet. Sauté for 1-2 minutes, until fragrant but not browned.
Squeeze the juice of one lemon into the skillet and stir well to create a smooth sauce.
Chop the fresh parsley finely and stir it into the sauce.
Return the cooked sole fillets to the skillet, spooning the sauce over the top to coat evenly.
Cook for 1-2 minutes to warm the fillets through and allow the flavors to meld.
Serve the sole fillets immediately, garnished with additional parsley and lemon wedges if desired.
Nutrition Facts
Calories |
1190 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.9 g | 106% | |
| Saturated Fat | 33.7 g | 168% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 304 mg | 101% | |
| Sodium | 2617 mg | 114% | |
| Total Carbohydrate | 54.1 g | 20% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 1.7 g | ||
| Protein | 64.0 g | 128% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 142 mg | 11% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 1458 mg | 31% | |
*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.
