Sole with Lemon and Capers Bonnie Stern
Transform your weeknight dinner into an elegant affair with this Sole with Lemon and Capers recipe by Bonnie Stern. Delicate sole fillets are lightly coated in seasoned flour and pan-seared to golden perfection, then bathed in a luscious sauce of zesty lemon juice, briny capers, and rich butter. Ready in just 25 minutes, this dish combines simplicity with gourmet flair, making it a standout choice for entertaining or indulging in a restaurant-quality meal at home. Garnished with fresh parsley and vibrant lemon slices, it’s as visually appealing as it is delicious. Serve with a light green salad or steamed vegetables for a refined yet effortless dining experience. Perfect for seafood lovers searching for a quick and flavorful pescatarian recipe!
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Recipe Information
Ingredients
- 4 pieces Sole fillets
- 0.5 cups All-purpose flour
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 3 tablespoons Olive oil
- 2 tablespoons Butter
- 3 tablespoons Lemon juice
- 2 tablespoons Capers
- 2 tablespoons Parsley, fresh, chopped
- 4 pieces Lemon slices (for garnish)
Instructions
Pat the sole fillets dry with paper towels and set them aside on a plate.
In a shallow dish, combine the flour, salt, and black pepper. Mix well.
Dredge each sole fillet lightly in the flour mixture, shaking off any excess flour.
Heat a large skillet over medium heat and add the olive oil and 1 tablespoon of butter.
When the butter has melted and the skillet is hot, add the sole fillets in a single layer. Cook for 2-3 minutes on each side until the fish is golden brown and cooked through. Do this in batches if necessary, and transfer cooked fish to a plate lined with paper towels.
Reduce the heat to low and add the remaining 1 tablespoon of butter to the skillet. Once melted, stir in the lemon juice and capers.
Return the cooked sole fillets to the skillet and spoon the lemon-caper sauce over them. Allow them to warm through for about 1-2 minutes.
Transfer the sole fillets to serving plates and garnish with fresh parsley and lemon slices.
Serve immediately and enjoy!
Nutrition Facts
Calories |
275 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.7 g | 23% | |
| Saturated Fat | 5.5 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 55 mg | 18% | |
| Sodium | 579 mg | 25% | |
| Total Carbohydrate | 13.6 g | 5% | |
| Dietary Fiber | 0.8 g | 3% | |
| Total Sugars | 0.6 g | ||
| Protein | 15.9 g | 32% | |
| Vitamin D | 2.1 mcg | 11% | |
| Calcium | 32 mg | 2% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 316 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.
