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.

Domenica Marchetti,

Cooking Light

May 2006
My Notes

Only you will be able to view, print, and edit this note.

Add Note