Sauteed Sole with Grapefruit

Elevate your seafood dinner with this delightful recipe for Sautéed Sole with Grapefruit, a dish that beautifully balances the delicate, flaky texture of sole fillets with the vibrant tang of fresh grapefruit. Lightly dredged in flour and pan-seared to golden perfection, the fish is complemented by a luscious pan sauce made with white wine, garlic, and the bright zest and juice of grapefruit. The addition of fresh parsley and butter adds depth of flavor, while the gently cooked grapefruit segments provide a pop of color and sweetness. Ready in just 30 minutes, this elegant yet easy-to-make dish is perfect for a quick weeknight meal or a sophisticated dinner party centerpiece. Serve with crusty bread or steamed vegetables to soak up the citrus-infused sauce.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 1 whole grapefruit
• 2 tablespoons olive oil
• 2 tablespoons unsalted butter
• 0.25 cups all-purpose flour
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 2 tablespoons fresh parsley
• 2 cloves garlic
• 0.25 cups white wine

Directions

Step 1

Zest the grapefruit and set the zest aside. Peel and segment the grapefruit, ensuring to remove all membranes. Reserve the juices in a small bowl.

Step 2

Finely chop the fresh parsley and mince the garlic. Set aside for later use.

Step 3

Season the sole fillets on both sides with salt and pepper. Lightly dredge the fillets in all-purpose flour, shaking off any excess.

Step 4

Heat 1 tablespoon of olive oil and 1 tablespoon of butter in a large nonstick skillet over medium heat.

Step 5

Add two sole fillets to the skillet and cook for about 2-3 minutes per side, or until the fish is golden brown and cooked through. Remove the fillets and place them on a plate lined with paper towels. Repeat with the remaining fillets, adding the remaining olive oil if needed.

Step 6

Wipe the skillet clean and return it to medium heat. Add the remaining 1 tablespoon of butter and the minced garlic. Sauté the garlic for 1 minute, being careful not to let it burn.

Step 7

Deglaze the pan by adding the white wine and reserved grapefruit juice. Let the liquids simmer until slightly reduced, about 2 minutes.

Step 8

Stir in the grapefruit zest, grapefruit segments, and chopped parsley. Cook for an additional 1-2 minutes to warm the grapefruit.

Step 9

Return the sole fillets to the skillet, spooning the grapefruit sauce over the top. Allow the fish to gently reheat for 1-2 minutes.

Step 10

Serve the sautéed sole immediately, garnished with additional parsley if desired.

Nutrition Facts

Serving size	(874.0g)

Amount per serving	% Daily Value*
Calories	1038.7

Total Fat 58.9g	0%
Saturated Fat 19.7g	0%
Polyunsaturated Fat 2.8g
Cholesterol 242mg	0%
Sodium 2613.9mg	0%
Total Carbohydrate 60.3g	0%
Dietary Fiber 6.4g	0%
Total Sugars 22.0g
Protein 62.5g	0%

Vitamin D 400IU	0%
Calcium 188.7mg	0%
Iron 4.0mg	0%
Potassium 1797.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 51.9%

Protein: 24.5%

Carbs: 23.6%