Taste Your Sole Sauteed and Spicy

Elevate your weeknight dinner game with "Taste Your Sole Sautéed and Spicy," a quick and flavorful recipe that showcases tender sole fillets infused with bold spices and zesty citrus notes. This 20-minute dish combines a smoky paprika and cayenne pepper rub with the brightness of lemon zest, all seared to golden perfection in a buttery olive oil blend. A finishing touch of fresh parsley, a squeeze of lemon juice, and a hint of red chili flakes add vibrant freshness and just the right amount of heat. Perfect for seafood lovers, this easy skillet recipe is as elegant as it is delicious, making it an ideal choice for both casual meals and entertaining. Serve alongside steamed veggies, fluffy rice, or a crisp green salad for a light yet satisfying meal! Keywords: sautéed sole, spicy fish dinner, quick seafood recipes, lemon fish recipe, easy skillet meal.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 1 teaspoon paprika
• 0.5 teaspoon cayenne pepper
• 0.5 teaspoon black pepper
• 1 teaspoon kosher salt
• 0.5 teaspoon garlic powder
• 1 teaspoon lemon zest
• 2 tablespoons olive oil
• 1 tablespoon butter
• 2 tablespoons fresh parsley
• 1 tablespoon lemon juice
• 0.5 teaspoon red chili flakes

Directions

Step 1

Pat the sole fillets dry with paper towels to remove excess moisture and set them aside.

Step 2

In a small bowl, mix together the paprika, cayenne pepper, black pepper, kosher salt, garlic powder, and lemon zest to create a spice blend.

Step 3

Season both sides of the sole fillets generously with the prepared spice blend, ensuring even coverage.

Step 4

Heat the olive oil in a large non-stick skillet over medium heat. Add the butter and let it melt, swirling it into the oil.

Step 5

Carefully place the seasoned sole fillets into the skillet. Cook for 2-3 minutes on the first side, until golden brown.

Step 6

Flip the fillets gently with a spatula and cook for an additional 2-3 minutes, or until the fish is opaque and flakes easily with a fork.

Step 7

Squeeze lemon juice over the fillets and sprinkle with red chili flakes during the last minute of cooking for added brightness and heat.

Step 8

Remove the fillets from the skillet and transfer them to a serving platter.

Step 9

Garnish the dish with freshly chopped parsley and serve immediately with your choice of sides, such as steamed vegetables, rice, or a green salad.

Nutrition Facts

Serving size	474.4 grams (474.4g)

Amount per serving	% Daily Value*
Calories	664

Total Fat 46.20g	59%
Saturated Fat 12.00g	60%
Polyunsaturated Fat 3.00g
Cholesterol 213mg	71%
Sodium 913mg	40%
Total Carbohydrate 6.20g	2%
Dietary Fiber 2.40g	9%
Total Sugars 1.00g
Protein 57.30g	115%

Vitamin D 402IU	2011%
Calcium 115mg	9%
Iron 3mg	16%
Potassium 1395mg	30%

*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: 62.1%

Protein: 34.2%

Carbs: 3.7%