Pan-Seared Lemon Sole Recipe

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Ingredients

Count

Nutrition

1049

Calories

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Ingredients:

Serving

Directions:

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. Tip: If cod isn't available, you can substitute another delicate, mild-tasting white fish, like cod, red snapper, or tilapia.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1049.09 Kcal (4392 kJ)
Calories from fat	587.55 Kcal
		% Daily Value*
Total Fat	65.28g	100%
Cholesterol	430.79mg	144%
Sodium	3475mg	145%
Potassium	1178.89mg	25%
Total Carbs	29.83g	10%
Sugars	1.74g	7%
Dietary Fiber	3.19g	13%
Protein	82.93g	166%
Vitamin C	31.4mg	52%
Vitamin A	0.6mg	21%
Iron	1.2mg	7%
Calcium	178.9mg	18%

Amount Per 100 g
Calories	127.19 Kcal (533 kJ)
Calories from fat	71.23 Kcal
		% Daily Value*
Total Fat	7.91g	100%
Cholesterol	52.23mg	144%
Sodium	421.31mg	145%
Potassium	142.93mg	25%
Total Carbs	3.62g	10%
Sugars	0.21g	7%
Dietary Fiber	0.39g	13%
Protein	10.05g	166%
Vitamin C	3.8mg	52%
Vitamin A	0.1mg	21%
Iron	0.1mg	7%
Calcium	21.7mg	18%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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