4.9 from 32 votes
Pan Fried Sole with Lemon and Herbs
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.
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
Servings:
4
people
Calories:
234 kcal
Course:
Main Course, Dinner
Cuisine:
French
Ingredients
- 4 ounce sole fillets skinless
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper freshly cracked
- ½ cup all-purpose flour
- 2 tablespoons butter divided, unsalted
- 1 lemon cut into wedges, for serving
- parsley for garnish
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 people
Amount Per Serving
Calories 234
% 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% |
* Percent Daily Values are based on a 2,000 calorie diet.