Directions:
- 1. Season the fillets with the salt and pepper and dredge them in the flour. Shake off any excess flour. Put half of the oil in a large sauté pan over high heat. When the oil is hot but not smoking, sauté the fish on one side for 3 minutes. Then flip and cook on the other side until just done, 1 to 2 minutes; the fillets should be golden brown and just cooked through. Transfer them to a platter and keep them warm in a 200°F oven while you make the sauce.
- 2. Add the remaining oil and the butter to a sauté pan and cook over high heat until the butter starts to foam. Add the shallot. Cook until it is golden and the butter is a pale hazelnut brown, about 1 minute. Add the orange juice and cook for 1 minute more. Add the lemon juice. When the butter mixture starts to foam again, remove the pan from heat. Season with more salt and pepper, if desired.
- 3. Put a piece of sole on each plate, drizzle with the brown butter, and serve immediately.
- Tip: Invest in a fish spatula. Longer and wider than a regular spatula, it's the tool you'll need to prevent fish from breaking when you turn or lift it in the pan.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 354.82 Kcal (1486 kJ) | ||
| Calories from fat | 267.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 29.72g | 46% | |
|---|---|---|---|
| Cholesterol | 96.81mg | 32% | |
| Sodium | 342.63mg | 14% | |
| Potassium | 346.69mg | 7% | |
| Total Carbs | 8.19g | 3% | |
| Sugars | 4.35g | 17% | |
| Dietary Fiber | 1.13g | 5% | |
| Protein | 15.1g | 30% | |
| Vitamin C | 12.2mg | 20% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 0.4mg | 2% | |
| Calcium | 44.7mg | 4% | |
| Amount Per 100 g | |||
| Calories | 175.93 Kcal (737 kJ) | ||
| Calories from fat | 132.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.74g | 46% | |
|---|---|---|---|
| Cholesterol | 48mg | 32% | |
| Sodium | 169.88mg | 14% | |
| Potassium | 171.89mg | 7% | |
| Total Carbs | 4.06g | 3% | |
| Sugars | 2.16g | 17% | |
| Dietary Fiber | 0.56g | 5% | |
| Protein | 7.49g | 30% | |
| Vitamin C | 6.1mg | 20% | |
| Vitamin A | 0.1mg | 7% | |
| Iron | 0.2mg | 2% | |
| Calcium | 22.2mg | 4% | |
* 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.
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