0 from 237 votes
Fast and Easy Pan Fried Dover Sole
Pan-Fried Dover Sole with Lemon and Capers. For gluten free option, coat fish with rice flour. For Whole30 or Paleo options, omit flour and saute fish in clarified butter or ghee.
Prep Time
10 mins
Cook Time
10 mins
Servings: 4 people
Calories: 268 kcal
Course:
Main Course
Cuisine:
French
Ingredients
- 1 pound Sole filets 4 filets around 4 ounces each
- 4 Tablespoons flour for dredging (use rice flour for a Gluten-free version)
- 1 lemon juiced
- 1/4 cup capers plus some juice
- 6 Tablespoons unsalted butter divided
- parsley chopped for garnish
- salt and pepper
Instructions
- Dredge filets in flour, season with salt and pepper.
- Heat 2 or 3 tablespoons of butter in a large skillet over medium heat, until melted. Quickly fry filets, 2 or 3 at a time for 3 or 4 minutes per side, depending on thickness, until golden brown on both sides. Remove fish, cover and keep warm.
- Melt 2 or 3 more tablespoons of butter, swirl in pan, scraping up bits, add the lemon juice, capers and season with salt and pepper if necessary. Serve over fish. Sprinkle with chopped parsley.
Cup of Yum
Nutrition Information
Serving
1serving
Calories
268kcal
(13%)
Carbohydrates
9g
(3%)
Protein
16g
(32%)
Fat
19g
(29%)
Saturated Fat
11g
(55%)
Cholesterol
96mg
(32%)
Sodium
642mg
(27%)
Potassium
219mg
(6%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
577IU
(12%)
Vitamin C
15mg
(17%)
Calcium
40mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 268
% Daily Value*
| Serving | 1serving | |
| Calories | 268kcal | 13% |
| Carbohydrates | 9g | 3% |
| Protein | 16g | 32% |
| Fat | 19g | 29% |
| Saturated Fat | 11g | 55% |
| Cholesterol | 96mg | 32% |
| Sodium | 642mg | 27% |
| Potassium | 219mg | 5% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 577IU | 12% |
| Vitamin C | 15mg | 17% |
| Calcium | 40mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.