Pan-Fried Sole with Cucumber and Tomato Salsa

<p>Pan-Fried Sole with Cucumber and Tomato Salsa</p>
Becky Luigart-Stayner; Lydia DeGaris-Pursell

This simple pan-fried fish is brightened with a mild but colorful fresh salsa. Any variety of sole or flounder will work in this recipe - try lemon sole or butter sole.


4 servings (serving size: 1 fillet and 1/2 cup salsa)

Recipe from

Cooking Light

Nutritional Information

Calories 175
Caloriesfromfat 27 %
Fat 5.3 g
Satfat 0.9 g
Monofat 2.8 g
Polyfat 0.9 g
Protein 25.2 g
Carbohydrate 6.5 g
Fiber 1.6 g
Cholesterol 61 mg
Iron 1.1 mg
Sodium 826 mg
Calcium 40 mg


2 cups quartered cherry tomatoes
3/4 cup finely chopped cucumber
1/3 cup finely chopped yellow bell pepper
3 tablespoons chopped fresh basil
2 tablespoons capers
1 1/2 tablespoons finely chopped shallots
1 tablespoon balsamic vinegar
2 teaspoons grated lemon rind
1 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
1 tablespoon olive oil
4 (6-ounce) sole fillets, skinned


Combine first 8 ingredients in a bowl; stir in 1/2 teaspoon salt and 1/8 teaspoon black pepper.

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle fish with 1/2 teaspoon salt and 1/8 teaspoon black pepper. Add fish to pan; cook 1 1/2 minutes on each side or until fish flakes easily when tested with a fork. Serve with salsa.