Sautéed Sole with Browned Butter and Capers

Sautéed Sole with Browned Butter and Capers Recipe
Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross
Flounder, a close cousin to sole, is a good substitute in this classic yet simple preparation. You can also use trout or your favorite flaky white fish.

Yield:

4 servings (serving size: 1 fillet and about 1 tablespoon sauce)

Recipe from

Cooking Light

Nutritional Information

Calories 279
Fat 11.2 g
Satfat 6 g
Monofat 2.7 g
Polyfat 1.4 g
Protein 41.4 g
Carbohydrate 1.3 g
Fiber 0.2 g
Cholesterol 138 mg
Iron 0.7 mg
Sodium 451 mg
Calcium 37 mg

Ingredients

4 (6-ounce) sole fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper, divided
Cooking spray
3 tablespoons butter
2 tablespoons minced shallots
1 tablespoon drained capers
2 teaspoons fresh lemon juice

Preparation

1. Sprinkle fish evenly with salt and 1/8 teaspoon pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2 fillets to pan; sauté 1 1/2 minutes or until browned. Carefully turn fillets; sauté 1 1/2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fillets on a plate; keep warm. Repeat procedure with cooking spray and remaining fillets.

2. Melt butter in pan; cook 2 minutes or just until lightly browned. Add shallots to butter; sauté 45 seconds, stirring frequently. Remove from heat; stir in remaining 1/8 teaspoon pepper, capers, and fresh lemon juice. Serve with fish.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

August 2009
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