Delicious, the capers and lemon juice gives great flavo!.. I made risotto alla parmiggiana and steamed garlic broccoli as side dishes. My 3 year old loved IT!
Sautéed Sole with Browned Butter and Capers
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.
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- Calories: 279
- Fat: 11.2g
- Saturated fat: 6g
- Monounsaturated fat: 2.7g
- Polyunsaturated fat: 1.4g
- Protein: 41.4g
- Carbohydrate: 1.3g
- Fiber: 0.2g
- Cholesterol: 138mg
- Iron: 0.7mg
- Sodium: 451mg
- Calcium: 37mg
- 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
- 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.
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