Easy Sole in twenty minutes
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. 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. 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. 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.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (219g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 297 | ||
Calories from Fat: 136 (46%) | ||
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Amt Per Serving | % DV | |
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Total Fat 15.1g | 20 % | |
Saturated Fat 8.7g | 43 % | |
Monounsaturated Fat 3.8g | ||
Polyunsanturated Fat 1.1g | ||
Cholesterol 112.6mg | 35 % | |
Sodium 814.7mg | 28 % | |
Potassium 642.9mg | 17 % | |
Total Carbohydrate 8.9g | 3 % | |
Dietary Fiber 1.6g | 6 % | |
Sugars, other 7.3g | ||
Protein 32g | 46 % | |
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: 297
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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