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Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross Photo by: Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross

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.

Cooking Light AUGUST 2009

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

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.

Nutritional Information

Amount per serving
  • 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
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Sautéed Sole with Browned Butter and Capers recipe

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