- Calories 279
- Fat 11.2g
- Satfat 6g
- Monofat 2.7g
- Polyfat 1.4g
- Protein 41.4g
- Carbohydrate 1.3g
- Fiber 0.2g
- Cholesterol 138mg
- Iron 0.7mg
- Sodium 451mg
- Calcium 37mg
Sautéed Sole with Browned Butter and Capers
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.
How to Make It
Step 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.
Step 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.
Chef's Notes
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.
calteri's Review
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YulianaJaime's Review
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!
karenfar's Review
I made this for my husband and I and it has excellent flavor and is so quick and easy. My fillets fell apart but having read reviews, I was okay with that. I would definitely serve this to company even though it is last minute.
Mlouise2011's Review
Made it last night and my whole family, even my 3 year old ate it. I used salmon (our go to fish).
jenniferlovejoy's Review
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VeronicaClarke's Review
Another fish to substitute: try SWAI from Walmart
Substitute chicken broth for 1/2 of the butter.
Serve with Steamed asparagus and Wild rice and pea pilaf: (for 8 servings)
4.5 c chicken broth
1.5 c whole grain and wild rice blend
2 bay leaves
1/8 tsp nutmeg
2T majoram
1 1/2 c onions chopped
1 1/2 celery with leaves chopped
1 bunch collard greens with steams removed and thinly sliced
12 oz of fresh english peas (From Sam's club)
Cook rice in broth with spiced in a rice cooker. Sautee onions in a small amount of olive oil. Add greens and cook until tender. Boil peas 4-5 minutes until tender. Drain and add greens and peas to fluffed rice.
Serve 1 cup of pilaf topped with asparagus spears placed parallel on the pilaf. Lay fish crosswise over asparagus and spoon sauce over fish.
jessicas314's Review
Easy and healthy way to prepare fish. I made 3 pieces of sole for 2 people because the fish was small and thin. Filets broke apart in the pan but still looked and tasted good.
BrinaBear's Review
This was a quick, delicious family meal! The caper and butter sauce was the perfect addition to the fish. I added in a little extra capers for some extra flavor. Served the fish with parmesan couscous and broccoli. It was a hit!
dmholton's Review
This was, in a word, AMAZING. It was so light and simple yet rich and delicious. I couldn't find sole at my local store, but they had swai (which I had never heard of before). I gave it a try and it was perfect for this recipe.
Quick and easy