The Sole of My Zucchini
Delight your taste buds with "The Sole of My Zucchini," a light and elegant dish that perfectly balances tender sole fillets with the vibrant, garden-fresh flavors of zucchini ribbons. This easy-to-make recipe features sole fillets lightly dredged in flour for a golden, crispy exterior, paired with zucchini sautéed to tender perfection. The dish is elevated by a luxurious garlic-lemon butter sauce studded with capers, bringing a zesty brightness to every bite. With just 35 minutes from prep to plate, this recipe is perfect for weeknight dinners or an intimate gathering. Garnished with fresh parsley and a squeeze of lemon, this sophisticated seafood dish offers a healthy yet indulgent dining experience. Whether you're a seafood lover or simply craving a low-carb, flavor-packed meal, "The Sole of My Zucchini" is sure to become a household favorite.
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Recipe Information
Ingredients
- 4 pieces Sole fillets
- 2 medium Zucchini
- 2 tablespoons Olive oil
- 3 tablespoons Unsalted butter
- 2 cloves Garlic
- 1 large Lemon
- 2 tablespoons Fresh parsley
- 1 tablespoon Capers
- 0.25 cup All-purpose flour
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
Instructions
Rinse the sole fillets and pat them dry with paper towels.
Season both sides of the fillets with 0.5 teaspoons of salt and 0.25 teaspoons of ground black pepper.
Lightly dredge the sole fillets in the all-purpose flour, shaking off any excess flour.
Trim the ends off the zucchinis and slice them into thin ribbons using a vegetable peeler or mandoline slicer.
Finely mince the garlic cloves, chop the parsley, and juice the lemon. Set these aside.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the zucchini ribbons and a pinch of salt. Cook for 3-4 minutes, stirring occasionally, until tender and slightly wilted. Remove from the pan and keep warm.
In the same skillet, heat the remaining 1 tablespoon of olive oil and 1 tablespoon of butter over medium-high heat. Add the sole fillets and cook for 2-3 minutes per side, until golden brown and cooked through. Transfer the fillets to a plate and keep warm.
Reduce the heat to medium and add the remaining 2 tablespoons of butter to the skillet. Once melted, add the minced garlic and cook for 30 seconds until fragrant.
Stir in the lemon juice and capers, scraping up any browned bits from the bottom of the pan. Cook for 1-2 minutes until the sauce slightly thickens.
Return the sole fillets to the skillet, spooning the buttery sauce over the top. Add the zucchini ribbons to the skillet to warm them through.
Sprinkle the chopped parsley over the dish and serve immediately, garnished with lemon wedges if desired.
Nutrition Facts
Calories |
266 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.5 g | 22% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 63 mg | 21% | |
| Sodium | 732 mg | 32% | |
| Total Carbohydrate | 13.2 g | 5% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 3.0 g | ||
| Protein | 16.8 g | 34% | |
| Vitamin D | 2.1 mcg | 11% | |
| Calcium | 53 mg | 4% | |
| Iron | 1.2 mg | 7% | |
| Potassium | 596 mg | 13% | |
*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.
