Sauteed Sole or Flounder
Elevate your seafood dinner with this quick and flavorful recipe for Sautéed Sole or Flounder. Perfectly pan-fried in a golden crust of seasoned flour, these delicate fish fillets are cooked to tender perfection in a blend of bubbling butter and olive oil. A hint of paprika adds a subtle warmth, while freshly chopped parsley and a squeeze of bright lemon juice bring a burst of freshness to every bite. Ready in just 20 minutes, this simple yet elegant dish is ideal for busy weeknights or a special weekend meal. Serve it alongside steamed veggies or a crisp salad for a light and satisfying feast.
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Ingredients
- 4 pieces sole or flounder fillets
- 1 cup all-purpose flour
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon paprika
- 3 tablespoons unsalted butter
- 2 tablespoons olive oil
- 2 tablespoons fresh parsley, chopped
- 1 lemon wedges
Directions
Step 1
Rinse the sole or flounder fillets under cold water and pat them dry with a paper towel.
Step 2
In a shallow dish, combine the flour, salt, black pepper, and paprika. Mix well.
Step 3
Dredge each fish fillet in the seasoned flour, coating it evenly on both sides. Shake off any excess flour.
Step 4
In a large skillet, heat the butter and olive oil over medium-high heat until the butter is melted and bubbling.
Step 5
Place the fillets in the skillet in a single layer. Cook for 2-3 minutes on one side, until golden brown and slightly crispy.
Step 6
Carefully flip the fillets with a spatula and cook for another 2-3 minutes on the other side, until the fish is cooked through and flakes easily with a fork.
Step 7
Remove the fillets from the skillet and transfer them to a serving platter.
Step 8
Sprinkle the fillets with freshly chopped parsley and serve immediately with lemon wedges on the side.
Nutrition Facts
| Serving size | (613.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1369.3 |
| Total Fat 70.2g | 0% |
| Saturated Fat 26.8g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 285mg | 0% |
| Sodium 2614.1mg | 0% |
| Total Carbohydrate 93.9g | 0% |
| Dietary Fiber 4.4g | 0% |
| Total Sugars 0.7g | |
| Protein 90.8g | 0% |
| Vitamin D 400IU | 0% |
| Calcium 132.3mg | 0% |
| Iron 8.0mg | 0% |
| Potassium 1455.2mg | 0% |
Source of Calories