Try this Pan-seared Lemon Sole recipe, or contribute your own.
Suggest a better description1. Place the flour on a plate. Season the sole with the salt and then coat it in the flour, shaking to remove any excess; set aside.
2. Melt 1 tablespoon of the butter in a large skillet over medium heat. Slice the lemon into 12 thin circles and add them to the skillet. Cook until the lemon is lightly browned, about 2 minutes.
3. Push the lemon to the side of the skillet and add the sole. (You may need to cook it in batches.) Cook until the sole is the same color throughout and flakes easily, about 2 minutes per side.
4. Add the remaining butter and the capers to the skillet. Remove from heat and tilt the skillet to swirl the butter until it melts. Transfer the sole and lemon to individual plates and spoon the capers and butter over the top.
If sole isn't available, you can substitute another delicate, mild-tasting white fish, like cod, red snapper, or tilapia.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (298g) | ||
Recipe Makes: 4 | ||
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Calories: 870 | ||
Calories from Fat: 719 (83%) | ||
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Amt Per Serving | % DV | |
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Total Fat 79.9g | 107 % | |
Saturated Fat 49.7g | 249 % | |
Monounsaturated Fat 20.5g | ||
Polyunsanturated Fat 3.5g | ||
Cholesterol 284.3mg | 87 % | |
Sodium 515.4mg | 18 % | |
Potassium 662mg | 17 % | |
Total Carbohydrate 9g | 3 % | |
Dietary Fiber 1.6g | 6 % | |
Sugars, other 7.3g | ||
Protein 32.7g | 47 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 870
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