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