Recipes
non-veg
Pan-Seared Lemon Sole
By FITTR
⏳ Prep Time: 15 minute
29 Jun 2022
Nutritional Overview
Calories
622.5 kcal
Protein
50 gm
Carbs
10 gm
Fats
42.5 gm
Ingredients
All-purpose flour: 15 gm
Sole fillets: 250 gm
Kosher salt: 1 pinch
Unsalted butter: 10 gm
Lemon, ends trimmed: 1
Capers, rinsed and drained: 10 gm
Method
Step 1
Place the flour on a plate.
Step 2
Season the sole with the salt and then coat it in the flour, shaking to remove any excess; set aside.
Step 3
Melt tablespoon of the butter in a large skillet over medium heat.
Step 4
Slice the lemon into thin circles and add them to the skillet.
Step 5
Cook until the lemon is lightly browned; about minutes.
Step 6
Push the lemon to the side of the skillet and add the sole (You may need to cook it in batches).
Step 7
Cook until the sole is the same colour throughout and flakes easily, about minutes per side.
Step 8
Add the remaining butter and the capers to the skillet.
Step 9
Remove from heat and tilt the skillet to swirl the butter until it melts.
Step 10
Transfer the sole and lemon to individual plates and spoon the capers and butter over the top.
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