Sole with Light Lemon Sauce

Elevate your seafood dinner with this elegant Sole with Light Lemon Sauce, a dish that combines tender, pan-seared sole fillets with a bright, buttery lemon sauce. Ready in just 25 minutes, this recipe balances simplicity and sophistication, making it perfect for both weeknight dinners and special occasions. The delicate fillets are lightly seasoned and golden-brown, while the sauce, infused with fresh lemon juice, zesty lemon zest, and aromatic garlic, adds a vibrant touch. Garnished with fresh parsley, this dish pairs beautifully with steamed vegetables or a crisp side salad for a light, refreshing meal. Whether you're a seafood enthusiast or new to cooking fish, this recipe is a must-try – quick, flavorful, and absolutely irresistible!

Nutriscore Rating: 64/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 0.25 cups all-purpose flour
• 1 teaspoons salt
• 0.5 teaspoons black pepper
• 3 tablespoons unsalted butter
• 2 tablespoons olive oil
• 2 cloves garlic cloves (minced)
• 0.5 cups chicken or fish stock
• 2 tablespoons fresh lemon juice
• 1 pieces lemons (zested)
• 2 tablespoons fresh parsley (chopped)

Directions

Step 1

Rinse the sole fillets under cold water and pat dry with paper towels.

Step 2

In a shallow bowl, mix the flour, salt, and pepper. Dredge each sole fillet in the flour mixture, shaking off any excess.

Step 3

In a large non-stick skillet, heat 2 tablespoons of butter and the olive oil over medium heat until the butter has melted and begins to foam.

Step 4

Place the sole fillets in the skillet. Cook for 2-3 minutes per side, or until the fish is golden brown and cooked through. Remove the fillets from the pan and tent with aluminum foil to keep warm.

Step 5

In the same skillet, add the minced garlic and sauté for about 30 seconds, until fragrant.

Step 6

Pour in the chicken or fish stock, scraping the bottom of the pan to deglaze. Let it simmer for 2 minutes.

Step 7

Reduce the heat to low and add the remaining 1 tablespoon of butter, lemon juice, and lemon zest to the pan. Stir to combine and let the sauce thicken slightly for 1-2 minutes.

Step 8

Drizzle the lemon sauce over the cooked sole fillets.

Step 9

Garnish with fresh chopped parsley and serve immediately. Pair with steamed vegetables or a light side salad for a complete meal.

Nutrition Facts

Serving size	(698.8g)

Amount per serving	% Daily Value*
Calories	882.8

Total Fat 70.6g	0%
Saturated Fat 26.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 273mg	0%
Sodium 3044.7mg	0%
Total Carbohydrate 11.2g	0%
Dietary Fiber 2.4g	0%
Total Sugars 2.6g
Protein 58.6g	0%

Vitamin D 400IU	0%
Calcium 143.6mg	0%
Iron 2.8mg	0%
Potassium 1448.8mg	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: 69.5%

Protein: 25.6%

Carbs: 4.9%