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Pan Seared Lemon Sole · Entreés

Pan Seared Lemon Sole
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Sole is a versatile and popular fish because of its mild flavor and firm texture. Plus, the lightness of this dish is a perfect follow up to the heavier holiday foods we’ve all been eating. We love this paired with steamed or sautéed spinach and rice pilaf.  
serves 4

Ingredients

1/4 cup all-purpose flour
4 sole fillets
1/2 teaspoon kosher salt
2-1/2 tablespoons unsalted butter
1 lemon, ends trimmed, sliced into 12 thin circles
2 tablespoons capers, rinsed and drained
 
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Pan Seared Lemon Sole
  • I'm a dairy free recipe!
  • I'm a gluten-free recipe!
  • I'm a heart healthy recipe!
  • I'm a low sodium recipe!
  • I'm a vegan recipe!
  • I'm a vegetarian recipe!

Directions

1. Place the flour on a plate. Season the sole with the salt and coat it in the flour, shaking to remove any excess; set aside.
2. Melt 1 tablespoon butter in a skillet over medium heat. Add the lemon and cook until lightly browned, about 2 minutes.
3. Push the lemon to the side, add the remaining butter and add the sole (in batches if needed). Cook until the sole is the same color throughout and flakes easily, about 2 minutes per side. Remove skillet from heat. Transfer the sole and lemon to plates and spoon the capers over the top.

Per serving: 244 calories, 9g fat, 5g sat fat, 8g carbohydrates, 32g protein, 480mg sodium, trace fiber
 

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