Lemon Sole with Lemon-Caper Sauce

This tangy lemon-caper sauce complements the mild, buttery flavor of sole.


4 servings (serving size: 1 fillet and 1 tablespoon sauce)

Recipe from

Cooking Light

Nutritional Information

Calories 202
Caloriesfromfat 29 %
Fat 6.6 g
Satfat 1.5 g
Monofat 3.5 g
Polyfat 0.9 g
Protein 32.7 g
Carbohydrate 1.3 g
Fiber 0.4 g
Cholesterol 84 mg
Iron 0.9 mg
Sodium 640 mg
Calcium 39 mg


1 tablespoon extravirgin olive oil
4 (6-ounce) lemon sole fillets
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 teaspoon butter
1 garlic clove, minced
3/4 cup fat-free, less-sodium chicken broth
2 tablespoons capers, rinsed, drained, and minced
1 tablespoon fresh lemon juice
1 tablespoon minced fresh flat-leaf parsley


Heat oil in a large nonstick skillet over medium heat. Sprinkle fish with salt and pepper. Place fish in pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan.

Melt butter in pan. Add garlic; cook 1 minute or until lightly browned. Add broth, scraping pan to loosen browned bits. Bring to a boil; cook until reduced to 1/4 cup (about 6 minutes). Stir in minced capers and juice; cook 3 minutes or until sauce is slightly thickened. Remove from heat; stir in parsley. Serve immediately.


Lemon sole is an American variety of flatfish, which includes flounder. Most flatfish will work here.