Hot Fish Dish – Plat de poisson chaud – Sole Fillet

Pan Fried Sole Fish With Lemon-Butter Sauce

 

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Sole Fillet

Nutritional value
Sole is a lean fish and, as such, is very easy to digest. We recommend steaming or poaching if you wish to preserves the low fat content of the fish.

Sole is an excellent source of high-quality protein, rich in vitamin B and provides generous amounts of phosphorus, magnesium, zinc, selenium, iodine and iron.

Ingredients

  • 8 sole fillets
  • flour                                                                          1/2 cup (63g)
  • seasoning salt (or use white salt, or to taste)           1/2 tsp
  • black pepper (or to taste)                                         1/4 tsp
  • butter                                                                        7 tbsp (100g)
  • fresh lemon juice                                                      1/4 cup (4 tbsp)
  • chopped fresh parsley                                              2 tbsp

Directions:

1   Mix the flour with seasoned salt and pepper in a shallow dish.
2   Dredge the fish fillets in the flour mixture.
3   Heat a large skillet over high heat.
4   Add in about 3 tablespoons butter (40g) to the hot skillet.
5   Saute the fillets in 2 batches, cooking on each side (on high heat about 2 minutes per side) or until just cooked through; transfer the fish to a plate to keep warm.
6   Sauce Preparation – Add in the remaining 4 tablespoons butter (60g) and cook until golden in colour; add in lemon juice, bring to a boil and add in the parsley.
7   Season the sauce with salt and pepper.
8   Pour the warm sauce over the fish.
9   Serve immediately.

 

How To Cook Pan Fried Filet Of Sole Fish
Easy So Delicious

 

How to Make Sole Fillets in Lemon Parsley Butter
The Italian Way

 

 

 

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