This is a quick and easy recipe and tasty & economical too. We made a little more sauce than it calls for and liked that better. If you're caper-crazy (like me!), I would add a bit more than it calls for also.
Lemon Sole with Lemon-Caper Sauce
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Amount per serving
- Calories: 202
- Calories from fat: 29%
- Fat: 6.6g
- Saturated fat: 1.5g
- Monounsaturated fat: 3.5g
- Polyunsaturated fat: 0.9g
- Protein: 32.7g
- Carbohydrate: 1.3g
- Fiber: 0.4g
- Cholesterol: 84mg
- Iron: 0.9mg
- Sodium: 640mg
- Calcium: 39mg
- 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.
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