You Gotta Have Sole

Transform your dinner table into a gourmet experience with "You Gotta Have Sole," a quick, elegant dish that combines delicate sole fillets with a rich lemon-caper butter sauce. This 25-minute recipe features lightly floured sole pan-seared in a buttery olive oil blend until golden brown, then draped with a tangy, savory sauce made from freshly squeezed lemon juice, briny capers, and fresh parsley. Perfect for date nights or weeknight meals, this restaurant-quality entrée is as simple as it is impressive. Served with a garnish of lemon wedges, it’s a refined seafood delight that’s sure to make waves. Try it tonight for a flavorful, easy-to-make meal the whole family will love. Keywords: sole fillet recipe, lemon-caper sauce, easy seafood dinner, quick gourmet meal, weeknight fish recipe.

Nutriscore Rating: 60/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 0.5 cups all-purpose flour
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 4 tablespoons unsalted butter
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 tablespoons capers
• 2 tablespoons fresh parsley
• 4 pieces lemon wedges

Directions

Step 1

Pat the sole fillets dry with paper towels and set aside.

Step 2

In a shallow dish, combine the flour, salt, and black pepper.

Step 3

Lightly dredge each sole fillet in the flour mixture, shaking off any excess. Place the coated fillets on a plate.

Step 4

In a large skillet, heat 2 tablespoons of unsalted butter and 2 tablespoons of olive oil over medium heat until the butter is fully melted and starts to foam.

Step 5

Add the sole fillets to the pan in a single layer. Cook for 2-3 minutes on the first side until golden brown, then carefully flip and cook for another 1-2 minutes on the other side. Remove the cooked fillets from the pan and place them on a platter. Cover them loosely with foil to keep warm.

Step 6

In the same skillet (do not clean the pan), add the remaining 2 tablespoons of butter and allow it to melt over medium heat.

Step 7

Stir in the lemon juice and capers, scraping up any browned bits from the bottom of the pan. Let the sauce simmer for 1 minute to meld the flavors.

Step 8

Turn off the heat and stir in the freshly chopped parsley.

Step 9

Pour the lemon-caper butter sauce over the cooked sole fillets.

Step 10

Serve immediately with lemon wedges on the side. Enjoy!

Nutrition Facts

Serving size	638 grams (638.0g)

Amount per serving	% Daily Value*
Calories	1181

Total Fat 82.90g	106%
Saturated Fat 33.70g	169%
Polyunsaturated Fat 2.70g
Cholesterol 304mg	101%
Sodium 3019mg	131%
Total Carbohydrate 51.80g	19%
Dietary Fiber 3.40g	12%
Total Sugars 1.70g
Protein 63.40g	127%

Vitamin D 400IU	2000%
Calcium 131mg	10%
Iron 5mg	29%
Potassium 1418mg	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: 61.8%

Protein: 21.0%

Carbs: 17.2%