Pan Fried Sole with Lemon and Herbs

Name: Pan Fried Sole with Lemon and Herbs
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 4 people
Ingredients: 4 6-ounce skinless sole fillets; ½ teaspoon kosher salt; ¼ teaspoon freshly cracked black pepper; ½ cup all purpose flour; 2 tablespoons unsalted butter; 1 lemon; parsley to garnish

User Reviews

4.9

48 reviews

Excellent

Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings
4 people
Calories
234 kcal
Course
Main Course, Dinner
Cuisine
French

Pan Fried Sole with Lemon and Herbs

Demi Owens

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Pan Fried Sole is one of my favorite fish recipes! It's beyond simple, only a few ingredients. The flavors are so delicate and it's so versatile and you can serve it alongside pretty much every side dish.

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Ingredients

Servings

4 6-ounce skinless sole fillets
½ teaspoon kosher salt
¼ teaspoon freshly cracked black pepper
½ cup all purpose flour
2 tablespoons unsalted butter divided
1 lemon cut into wedges, for serving
parsley to garnish

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Instructions

Season the sole filets with salt and pepper, then dust with flour on both sides, shaking off any excess flour.
In a large nonstick skillet, melt the butter over medium-high heat. When foaming subsides, add the fish.
Cook the fish, turning once with two wide spatulas, until golden-brown, about 3 minutes on each side. If one side gets too dark, reduce the heat to medium.
Transfer the fish to a plate, garnish with parsley and lemon wedges. Serve immediately.

Notes

If you're making all 4 of these, or doubling the recipe, it's best to have a large baking sheet ready so you can place the cooked pieces of fish on the baking sheet and keep warm in a 200 degree oven until ready to serve all the fish at once.
It's a very delicate fish, so handle with care. When you flip it, it's best if you can use a very wide spatula or even 2 so it doesn't fall apart when flipping. If that's not available to you, I'm of the mindset that you can easily cut the fish into 2 pieces and cook two at a time.
The lemon really brings out all the flavor. It's a perfect compliment to any fish and as you know, I put lemon on just about everything!
Don't skip the flour - it acts as a little bit of a crust and it gives the fish a little crispy bite.

Nutrition Information

Show Details

Calories 234kcal (12%) Carbohydrates 15g (5%) Protein 23g (46%) Fat 9g (14%) Saturated Fat 4g (20%) Polyunsaturated Fat 1g Monounsaturated Fat 2g Trans Fat 0.2g Cholesterol 92mg (31%) Sodium 430mg (18%) Potassium 329mg (9%) Fiber 1g (4%) Sugar 1g (2%) Vitamin A 238IU (5%) Vitamin C 14mg (16%) Calcium 47mg (5%) Iron 1mg (6%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 234 kcal

% Daily Value*

Calories	234kcal	12%
Carbohydrates	15g	5%
Protein	23g	46%
Fat	9g	14%
Saturated Fat	4g	20%
Polyunsaturated Fat	1g	6%
Monounsaturated Fat	2g	10%
Trans Fat	0.2g	10%
Cholesterol	92mg	31%
Sodium	430mg	18%
Potassium	329mg	7%
Fiber	1g	4%
Sugar	1g	2%
Vitamin A	238IU	5%
Vitamin C	14mg	16%
Calcium	47mg	5%
Iron	1mg	6%