Pan Fried Sole With Lemon
Delight in a sumptuous meal with this delectable Pan-Seared Sole recipe. Tender sole fillets are seasoned, lightly coated with flour, and cooked to golden perfection in a buttery pan. Served with a squeeze of fresh lemon juice, this dish is a harmonious blend of flavors that will surely satisfy your seafood cravings.
— Constant Cookbook
Ingredients
- 1/2 cup flour
- 4 sole fillets
- 3 tbsp olive oil
- 4 tbsp butter
- 1/3 cup lemon juice
- salt and pepper
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.
Nutrition
- Calories: 234 kcal
- Carbohydrate Content: 15 g
- Protein Content: 23 g
- Fat Content: 9 g
- Saturated Fat Content: 4 g
- Trans Fat Content: 0.2 g
- Cholesterol Content: 92 mg
- Sodium Content: 430 mg
- Fiber Content: 1 g
- Sugar Content: 1 g
- Unsaturated Fat Content: 3 g
- Serving Size: 1 serving
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