Lemon Sole with Lemon-Caper Sauce

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

Yield: 4 servings (serving size: 1 fillet and 1 tablespoon sauce)
Recipe from Cooking Light

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Nutritional Information

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

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

Preparation

  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.
Note:

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

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