Williams-Sonoma Test Kitchen cook Amanda Frederickson considers sole one of her go-to fish when she wants a healthy but flavorful meal. “Sole is a white fish that is easy to cook and available in most markets. Since the fish fillets are thin, they take only minutes to cook, and paired with a little butter and lemon, this is an easy and healthy dish that’s perfect for a weeknight meal,” she says. Feel free to top it with different types of herbs and serve with vegetables for a complete dinner in less than 30 minutes.
If sole is unavailable, opt for another whitefish, such as cod, sea bass or rainbow trout.
Sole with Butter and Lemon
1/2 cup (2 1/2 oz./75 g) flour or gluten-free flour (such as Cup4Cup)
1/2 tsp. salt
1/4 tsp. freshly ground pepper
4 sole fillets, each 3 to 4 oz. (90 to 125 g)
2 Tbs. (1 oz./30 g) unsalted butter
2 Tbs. olive oil
4 Tbs. (2 fl. oz./60 ml) fresh lemon juice
Flake sea salt to taste
Chopped fresh flat-leaf parsley for garnish
4 lemon wedges
Preheat an oven to 200°F (95°C).
In a shallow bowl, stir together the flour, salt and pepper. Gently pat the fish dry, then dredge two of the fish fillets in the flour mixture.
In a large sauté pan over medium heat, melt 1 Tbs. of the butter with 1 Tbs. of the olive oil. Once the butter is beginning to brown, place the 2 dredged fillets in the pan. Cook until the fish begins to brown on the underside, 2 to 3 minutes, then add 2 Tbs. of the lemon juice. Flip the fish and continue to cook until just cooked through, about 2 minutes more. Transfer the fish to an oven-safe plate. Carefully pour the butter remaining in the pan over the fish and transfer the plate to the oven. Repeat with the remaining ingredients to dredge and cook the remaining 2 fish fillets.
Place the fish fillets on individual plates and sprinkle with sea salt to taste. Garnish with the parsley and serve with a lemon wedge alongside. Serves 2 to 4.
