Fillet of Sole in an Oil Sauce

Elevate your seafood repertoire with this elegant recipe for Fillet of Sole in an Oil Sauce. Tender fillets of sole are lightly dredged in flour, pan-seared to a golden perfection, and finished in a luscious sauce made with fragrant garlic, zesty lemon juice, briny capers, and fresh herbs like parsley and thyme. The combination of olive oil and butter creates a velvety base for the sauce, perfectly complementing the delicate flavors of the fish. With a quick prep and cook time of just 25 minutes, this dish showcases restaurant-quality results in a fraction of the time. Serve it alongside steamed vegetables or fluffy rice for a meal that’s as sophisticated as it is simple. Perfect for seafood lovers, this recipe is a must-try for weeknight dinners or impressing guests!

Nutriscore Rating: 61/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces fillet of sole
• 4 tablespoons olive oil
• 2 tablespoons butter
• 2 cloves garlic
• 2 tablespoons lemon juice
• 2 tablespoons fresh parsley
• 1 teaspoon fresh thyme
• 2 teaspoons capers
• 1 teaspoon sea salt
• 0.5 teaspoons black pepper
• 0.25 cups all-purpose flour

Directions

Step 1

Pat the fillets of sole dry with paper towels and sprinkle both sides with a pinch of sea salt and black pepper.

Step 2

Dredge the fillets lightly in all-purpose flour, shaking off any excess.

Step 3

In a large skillet, heat 2 tablespoons of olive oil and 1 tablespoon of butter over medium-high heat.

Step 4

Place the fillets in the skillet two at a time (do not overcrowd) and cook for 2-3 minutes on each side, or until golden brown and cooked through. Remove the fillets and set them aside on a plate, covering with foil to keep warm.

Step 5

In the same skillet, lower the heat to medium and add the remaining 2 tablespoons of olive oil and 1 tablespoon of butter.

Step 6

Add minced garlic and sauté for 30 seconds, or until fragrant but not browned.

Step 7

Stir in the lemon juice, chopped parsley, thyme, and capers. Simmer the sauce for 1-2 minutes, stirring continuously.

Step 8

Taste the sauce and adjust seasoning with more salt or pepper, if needed.

Step 9

Return the fillets to the skillet, spooning the warm sauce over each piece to coat evenly. Let the fillets warm in the skillet for 1 minute.

Step 10

Transfer the fillets to serving plates and drizzle any remaining oil sauce over the top. Garnish with extra parsley if desired.

Step 11

Serve immediately with a side of fresh vegetables or rice.

Nutrition Facts

Serving size	570 grams (570.0g)

Amount per serving	% Daily Value*
Calories	1124

Total Fat 85.60g	110%
Saturated Fat 22.70g	114%
Polyunsaturated Fat 6.00g
Cholesterol 266mg	89%
Sodium 2855mg	124%
Total Carbohydrate 28.30g	10%
Dietary Fiber 1.80g	6%
Total Sugars 1.20g
Protein 60.30g	121%

Vitamin D 405IU	2023%
Calcium 123mg	9%
Iron 4mg	22%
Potassium 1376mg	29%

*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.

Source of Calories

Fat: 68.5%

Protein: 21.4%

Carbs: 10.1%