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Pan Fried Sole with Lemon and Herbs from www.whatsgabycooking.com (@whatsgabycookin)
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5 from 11 votes

Pan Fried Sole with Lemon and Herbs

Pan Fried Sole is one of my favorite fish recipes! It's beyond simple, only a few ingredients. The flavors are so delicate and it's so versatile and you can serve it alongside pretty much every side dish.
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Main Course, Dinner
Cuisine: French
Servings: 4 people
Author: Gaby Dalkin

Ingredients

  • 4 6-ounce skinless sole fillets
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly cracked black pepper
  • ½ cup all purpose flour
  • 2 tablespoons unsalted butter divided
  • 1 lemon cut into wedges, for serving
  • parsley to garnish

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.

Notes

  • If you're making all 4 of these, or doubling the recipe, it's best to have a large baking sheet ready so you can place the cooked pieces of fish on the baking sheet and keep warm in a 200 degree oven until ready to serve all the fish at once. 
  • It's a very delicate fish, so handle with care. When you flip it, it's best if you can use a very wide spatula or even 2 so it doesn't fall apart when flipping. If that's not available to you, I'm of the mindset that you can easily cut the fish into 2 pieces and cook two at a time.
  • The lemon really brings out all the flavor. It's a perfect compliment to any fish and as you know, I put lemon on just about everything!
  • Don't skip the flour - it acts as a little bit of a crust and it gives the fish a little crispy bite.

Nutrition

Calories: 234kcal | Carbohydrates: 15g | Protein: 23g | Fat: 9g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 92mg | Sodium: 430mg | Potassium: 329mg | Fiber: 1g | Sugar: 1g | Vitamin A: 238IU | Vitamin C: 14mg | Calcium: 47mg | Iron: 1mg