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Lemon Sole with Lemon-Caper Sauce

Yield 4 servings (serving size: 1 fillet and 1 tablespoon sauce)
This tangy lemon-caper sauce complements the mild, buttery flavor of sole.

Ingredients

  • 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

Nutrition 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

How to Make It

  1. 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.

  2. 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.

Cook's Notes

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